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Components

Metcon

Settings

Workout

Weight Vest WOD

Warm-up

200m Run
10 Pace Perfect Lunge w/ Rotation
5 Inchworms w/ 2 Push-ups
10 PVC Passes
50' PVC OHL
1:00 Couch Stretch / side

2 Rounds:
5 GHD Hip Extension w/ 5 second Hold @ Top
10 Single Arm KB Squats (per side @ med weight)
20 Hollow Rocks

Metcon

Metcon (Time)

3 Rounds of:
800m Run
15 Front Squats (135/95)
21 Bar Facing Burpees

Rx+: with weight vest (20/14)

Choose a weight where 15 front squats can be done unbroken every round.

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

Whiteboard:

Saturday, July 13, 2019

Male Clients

1

Connor
Miller 🍟 🍔

10:30am CrossFit

26:48

UB, slow and steady

2

Izick
Espinoza

9:30am CrossFit

27:02

3

Fabricio
🦍

10:30am CrossFit

30:59

4

Andrés
Herrera

9:30am CrossFit

21:08

unbroken front squats

5

Ryan
Figuerado

9:30am CrossFit

23:16

6

Bill
Curci

9:30am CrossFit

27:40

7

Jim
Pinkerton

9:30am CrossFit

29:26

8

Jonathan
McAlexander

9:30am CrossFit

30:00

DNF 8 burpees on the last set

9

Private

10:30am CrossFit

32:08

Female Clients

1

Genesis
Dejesus

9:30am CrossFit

27:09

2

Wifey
(aka Chris ...

10:30am CrossFit

27:08

65lb, 1600row, 1.5bike, reg burpees

3

Kait
Pollen

10:30am CrossFit

27:10

1.5mi bike, 55#, burpees to box

4

Patricia
Brown

10:30am CrossFit

29:56

65#