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Metcon

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Workout

Thursday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

3X
20 Single leg deadlift (10/10)
10 KB/DB Bench press
10 KB/DB Bent over row
10 Deficit lunges (5/5)

Metcon

Metcon (10 Rounds for time)

10 rounds, each for time, of:
200-m row

*Rest 90 seconds between sets or as class allows

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

Whiteboard:

Thursday, June 21, 2018

Male Clients

1

Adam
Burkholder

6:00 PM CrossFit

5:52

2

Eric
williams

5:00 PM CrossFit

5:54

3

Jake
Tanner

5:00 PM CrossFit

5:59

Taken to the tenth of a sec total time 6:07

4

Christopher
Sanosi

5:00 AM CrossFit

6:18

round 10 was my fastest roud

5

Alec
Wolfram

5:00 PM CrossFit

6:36

6

Shane
Spearman

6:00 PM CrossFit

6:58

7

Mehdi
Ben-Ayed

5:00 AM CrossFit

7:11

8

Patrick
Barfield

5:00 PM CrossFit

7:21

Female Clients

1

Antoinette
Williams

6:00 AM CrossFit

6:47

2

Kristina
Stapleton

6:00 AM CrossFit

7:21

3

Lindsey
Neyland

6:00 AM CrossFit

7:23

4

MC
Schmank

12:00 PM CrossFit

8:01

5

Joanna
Beatrice

5:00 AM CrossFit

8:29

6

Melissa
Schmidt

12:00 PM CrossFit

9:16