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Components

Metcon

Lynne

Settings

Workout

Friday, June 24th 2022

A. General
30 sec Row or Bike
30 sec Inchworms
30 sec Row or Bike
30 sec Soldier Walk
30 sec Row or Bike
30 sec Band lat pull down

B. Mobility
Rotating scorpions
60 seconds

C. Specific
2 sets
3 x 1&1/4 push-ups*
5 Scap pulls + 1 kipping pull-up @3sec down
* https://youtu.be/Ud9_7anNdjU
*Beginners can do these hand elevated

Weightlifting

A: Metcon (Weight)

3-4 sets
10 DB pullovers 1x50/35lbs + band
10 Weighted shoulder diamonds
10 Glute bridge Floor press (DBs or BB)

KG: 22.5/15 KG
TC: 15 min
Score: Weight

Scaling Options
Beginner & Intermediate
Reduce load on pullovers as needed. Can be done with only the band.

Perform
5 sets
10 DB Bench Press@ 2x 50/35 lbs
10 Tall kneeling Banded angel

Metcon

B: Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Beginner:
Make sure athletes hit a minimum of 8 reps/movement/round.

Extra Accessory

Metcon (No Measure)

GHD situps
5 x 15-20 reps

Core Endurance

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

Whiteboard:

Friday, June 24, 2022

Male Clients

Michael
Watkins

12:00 PM CrossFit

15 lbs

2x 35 lb for bridge

Female Clients