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Components

Metcon

Settings

Workout

Monday

Warm-up

EMOM x 6 MINUTES
MIN 1 - :45 Bike or Row (EZ → Mod → Hard)
MIN 2 - :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS
:15 ON/ :15 OFF
MOVT 1 - Hollow Hold
MOVT 2 - Close Grip Active Bar Hang
MOVT 3 - Ring Row

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
25/20 Cal Bike or 30/25 cal row
8 Pull Ups
100m Single KB Suitcase Carry (53/35)|(35/26)
8 Pull Ups
20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

RX +
70/53
C2B

Scaled
Banded Pull Ups
Ring Rows
Less weight

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, April 05, 2021

Male Clients

1

Jack
Berry

6:00 AM CrossFit

4 + 29

2

Derek
Pratten

5:00 AM CrossFit

3 + 33

3

Stefan
Chamlis

6:30 PM CrossFit

3 + 0

4

Kenneth
Smith

8:30 AM CrossFit

2 + 0

5

Bruce
Vredenburg

4:30 PM CrossFit

3 + 38

6

Eli
Brewton

6:00 AM CrossFit

3 + 7

7

Alexander
Rios

8:30 AM CrossFit

3 + 0

Did the 73lbs KB

7

Austin
Haarmann

4:30 PM CrossFit

3 + 0

Female Clients

1

Katie
Brookes

8:30 AM CrossFit

3 + 33

2

Lakeisha
Crouch

6:30 PM CrossFit

2 + 36

😪

3

Sam
Quale

4:30 PM CrossFit

3 + 37

44 KB

4

Ana
Pratten

5:00 AM CrossFit

3 + 25

5a=steady pace

5

Emalie
Stepan

5:00 AM CrossFit

3 + 17

6

Shayna
Rogers

5:00 AM CrossFit

3 + 8

20 cal bike

7

Crystal
Berry🫐

6:00 AM CrossFit

4 + 7

Bike, RRs

8

Anita
Dean

8:30 AM CrossFit

3 + 32

Banded PU, 35#kb

9

Amanda
Carrubba

6:00 AM CrossFit

3 + 13

Ring Rows

10

Emily
Werner

6:30 PM CrossFit

3 + 4

Green band PU, 35#

11

Abby
Morales

5:30 PM CrossFit

2 + 14

20 cal bike, pull ups, 26 #