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Metcon

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Workout

5.16.19

Happy birthday Pradnya Gaikwad and Camden Guyette!

Warm Up
800m Jog

Handstand Walk Skill (No Measure)

Choose One
7x4 Wall Walks
30 Free Standing Kick Ups
5x10 Shoulder Taps
7-10m HS Walks
Obstacle Course

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
10 Overhead Lunges
8 Burpees over bar
10 Overhead Lunges
8 Pull ups

Coach Tip* Lunges should be unbroken every time you pick up the barbell. Relax and move with intention on this long 20 minute AMRAP. Break before you need it but make them small breaks. Aim to finish 6+ Rounds

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, May 16, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

6 + 8

2

Andy
Hengstebeck

11:45 AM CrossFit

6 + 28

75#; C2B last 3 rds

3

Kevin
Ortega

6:00 am CrossFit

5 + 30

4

Costa
Poulias

8:00 am CrossFit

5 + 22

75 w/vest

5

Troy
LyTell

4:30 pm CrossFit

5 + 12

65 lb.

6

Eric
Resman

6:00 am CrossFit

5 + 6

75 20lb vest

7

Wade
Memmott

8:00 am CrossFit

4 + 18

75# lunges kipping pull ups

8

Bobby
Fuentes

8:00 am CrossFit

4 + 17

first 2 95lb last 2 75lb

Female Clients

1

Katie
Cook

6:00 am CrossFit

6 + 12

65#

2

Samantha
Leppo

5:30 pm CrossFit

6 + 25

30# DB

3

Stephanie
McCarthy

11:45 AM CrossFit

6 + 12

4

Kelly
Stakely

8:00 am CrossFit

6 + 2

70lb

5

Jean
Schumacher

6:00 am CrossFit

5 + 5

65#, ring rows

6

Brynn
Lytell

4:30 pm CrossFit

5 + 0

55 lb. lunge

7

Judy
DaRocha

6:00 am CrossFit

3 + 10

55 lbs slow