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Components
Metcon
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
Come On Over - BayWay CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
12:00 PM Noon CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Come On Over
Gymnastics
Metcon (AMRAP - Reps)
5 sets:
1. 15s Ring Support
2. 10 Plyo Pushup onto Plate or 5-8 Ring Dip (weighted if possible)
3. 10 Inverted BB Row - 2020 or 5 strict false grip ring chin-up
4. 10 Hollow Rocks
***move consistently through all the sets you will have 15 minutes to complete
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12:
30 Dubs
16 DB Reverse OH Lunges (8/8)
RX+: 50 Dubs - 50/35
RX: 50/35
SC: 35/20 - 10 Dub attempts + 30 Singles
*4 ROUND WORK REQUIREMENT*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 27, 2018
Male Clients
Female Clients
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