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Components

Metcon

Settings

Workout

Pulling lunge and press

Warm-up

Metcon (Time)

3 Rounds:
10-15 DB/KB/Barbell Bent Over Rows (each side)(increasing in weight)
15 Single Leg Calf Raises (each side)(try to balance without any support for all 15 reps)
1:00 Side Plank Hold (each side)

Metcon

Metcon (2 Rounds for reps)

10:00 min AMRAP
30 Step Back Lunge (right)
15 Pull-ups
30 Step Back Lunge (left)
15 Pull-ups

(Rest 2 minutes then begin next amrap)

10:00 min AMRAP
30 Step Back Lunge (right)
15 Strict Presses
30 Step Back Lunge (left)
15 Strict Presses

Score is total reps tracked for each metcon (score each one seperately)

Scales:
Scale Pullups with: Barbell Bent Over Rows, Dumbbell Bend over Rows (15 per side), Ring Rows (15 per side)

**you can also try this bed sheet variation using a doorway** (Video: https://www.youtube.com/watch?v=rloXYB8M3vU)

Scale Strict Presses with: Barbell Strict Presses, Single or double DB or KB Presses (15 per side), Handstand Hold (:20 second hold), Handstand Should touches (RX+)(15 shoulder touches)

Accessory Work

Metcon (Time)

3 Sets:
25 Y's
25 T's
25 W's

Watch video for details (https://www.youtube.com/watch?v=cNvesE8v_bo)

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

Whiteboard:

Sunday, April 26, 2020

Male Clients

Bill
Curci

8:30am CrossFit

18:00

75-85-95lb

Female Clients