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Metcon

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Workout

Wednesday - 07/20/22

Strength Endurance

Metcon (AMRAP - Rounds and Reps)

Team of 2
AMRAP 24min
500/400m Row
45/30 Cal Bike
50 Sit-ups
800/650m Row
30/20 Cal Bike
35 Sit-ups
1000/800m Row
20/15 Cal Bike
20 Sit-ups

Finisher

Post Workout Strength

Metcon (No Measure)

3-4 SETS
15 Crush Grip DB Skull Crushers
8-12 Diamond Push-Ups
Max Reps Crush Grip DB Floor Press (HEAVY)*

*Aim for 15+ Reps.

-Rest As Needed b/t Sets-

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

Whiteboard:

Wednesday, July 20, 2022

Male Clients

1

Manny
Torres

CrossFit: 7:00 AM

1 + 630

W/Jennifer

2

yitzy
travis

CrossFit: 5:15 PM

1 + 524

Done solo

3

Dustin
Lobaina

CrossFit: 5:15 PM

1 + 500

4

Abraham
Zuniga

CrossFit: 8:00 AM

1 + 3

With Kari & Carlos, 2nd Rnd 2 Cal on Bike

5

Jerry
Quintana

CrossFit: 5:15 PM

1 + 525

Ended on second row and 25 calories

6

Reinaldo
May

CrossFit: 6:00 AM

1 + 50

1 round and a third

7

Mendy
Goldberg

CrossFit: 9:00 AM

1 + 0

Female Clients

1

Carrie
May

CrossFit: 5:15 PM

1 + 520

GHD

2

Michelle
HALL

CrossFit: 6:00 AM

1 + 480

With Amy L.

3

Kari
Miranda

CrossFit: 8:00 AM

1 + 200

W/Abraham & Carlos

4

Coinncy
Pascal

CrossFit: 7:15 PM

1 + 2

5

Shantal
Mendoza

CrossFit: 5:15 PM

1 + 430

With Andrea! 💪🏼