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Components

Metcon

Metcon

Settings

Workout

Conditioning + Conditioning

Warm-up

30 cal bike
10 double pushup inchworms
20 walking lunges / leg
1 min plank hold
10 walking toe touches
15 banded low ext. rotations / side
10 wipers, 10 scorpions
15 scap pullups, 10 ring rows
1 min plank hold
1:00 pigeon stretch / leg
30 goblet squats
10 ring rows
200m run

yes, you're right - it is a long warm up
TIME CAP: 23 mins (you can do it)

A: Metcon (Time)

5 rounds for time
15 calorie row
15 slam balls 40/30lbs

Rest

5 minutes between segments

B: Metcon (Time)

5 rounds for time
10 burpee box jump over (24/20")
200m run

Pertinent Information:

TIME CAP: 25 mins (for both segments including rest)

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

Whiteboard:

Wednesday, June 13, 2018

Male Clients

1

Sean
Ryan

12pm CrossFit

7:04

2

Kevin
Kaiser

7am CrossFit

7:36

3

Private

5pm CrossFit

8:08

4

Denver
Guess

4pm CrossFit

8:13

5

Chris
Bartley

6pm CrossFit

8:32

6

Nicholas
Garcia

7am CrossFit

8:50

7

Sean
Reynolds

7pm CrossFit

8:52

8

Papi
Aka Teddy

7am CrossFit

9:00

9

Adam
Gelfand

12pm CrossFit

9:11

9

Chad
Baker

12pm CrossFit

9:11

10

AJ!
Isabelo

6am CrossFit

9:19

10

Private

6am CrossFit

9:19

11

Tom
Brown

7pm CrossFit

9:20

12

Olivier
Derei

7pm CrossFit

9:26

13

TOM
Hill

12pm CrossFit

9:33

14

Mark
Davis

6am CrossFit

10:13

15

Ulrick
Matsunaga

4pm CrossFit

10:19

16

Private

6pm CrossFit

10:45

17

Brandon
Thorsten

4pm CrossFit

10:52

18

William
Rico

12pm CrossFit

11:10

19

Brad
Damon

6am CrossFit

11:16

20

Lenny
T

4pm CrossFit

11:40

21

Jason
Jarrells

5pm CrossFit

12:23

22

Ramon
Ulloa

4pm CrossFit

13:08

23

Rich
Moreno

7pm CrossFit

9:12

24

Yehuda
Lurie

8am CrossFit

9:30

25

Tyler
Eickmann

5pm CrossFit

10:45

30lbs slam ball

Female Clients

1

Kim
McGrath

5pm CrossFit

9:10

2

Jaclyn
Morbitzer

8am CrossFit

9:15

3

Alicia
Dolan

6am CrossFit

9:30

3

Claudia
Chaloner

8am CrossFit

9:30

4

Samantha
Berenter

6am CrossFit

9:40

5

Kym
Janke

5pm CrossFit

9:45

6

Mandie
Lynn

12pm CrossFit

9:53

7

Corinne
Ingham

4pm CrossFit

9:58

8

Patricia
Brown

6pm CrossFit

10:00

9

Katrin
Henricksen

6pm CrossFit

10:05

10

Kait
Pollen

6pm CrossFit

10:19

11

Jen
Carroll

12pm CrossFit

10:20

12

Rachael
Storm

8am CrossFit

10:24

13

Gracie
Laciste

4pm CrossFit

10:38

14

Lindsey
Hempy

6am CrossFit

10:43

15

Emily
Gruber

7am CrossFit

11:04

16

Leigh
Bryant

6am CrossFit

11:16

17

Alissa
Cobb

7am CrossFit

11:20

18

Megan
Gibbings

12pm CrossFit

11:30

19

Danielle
Barragan

4pm CrossFit

11:55

20

Wifey
(aka Chris ...

6pm CrossFit

12:17

21

Brenna
Jarrells

12pm CrossFit

13:10

22

Janelle
Humphrey

6am CrossFit

13:11

23

Karli-Mae
Ochoa

6am CrossFit

13:51

24

Sarah
Ross

6am CrossFit

26:07

Did B first

25

Janis
Green

7am CrossFit

8:35

No slam balls, 45 sec wait between rows

26

Barbara
Gayle

7am CrossFit

8:59

10# slam ball

27

Paige
Escamilla

5pm CrossFit

10:51

28

Patti
Gerckens

8am CrossFit

11:32

25lb ball

29

Kathy
Lyon

6pm CrossFit

12:16

30

Esmeralda
Bernal

7am CrossFit

12:35

31

Private

6pm CrossFit

12:58

32

Vienna
Kaiser

8am CrossFit

13:11

10lb - shoulder

33

Rowena
Sinclair

12pm CrossFit

13:20

10lb ball

33

Sarah
Mielke

7am CrossFit

13:20

#20 SLAM BALL

34

Dani
Simpson

6pm CrossFit

13:30

scaled to 10 slams @ 30#

35

Teresa
Swanson

8am CrossFit

14:00

36

Lori
Pope

7am CrossFit

14:26