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Components

Metcon

Settings

Workout

Twin Turbo

Warm-up

3 Rounds:
50' Monster Walk + Lateral Steps
20 Banded Pull-Through
20 Cobras (5/2.5lbs)
Pall-off Press Figure 8's (8 Reps Per Side)
Single Arm Ext Rot and Press (10 per side SLOW)

Metcon (Time)

4 Rounds:
:20 GHD Supine Hold
:20 GHD Prone Hold
:30 Side Plank (Right)
:30 Side Plank (Left)

Use a running a clock and minimise the amount of time needed to get into the next position.

Mobility

Shoulder and Hip Mobility

Metcon (Weight)

6 Rounds NOT FOR TIME of:
5 Cal Ski Erg
12 DB Rows / side

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

Whiteboard:

Thursday, April 11, 2019

Male Clients

Adam
Gelfand

12pm CrossFit