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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220721 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
220721
Skills
Metcon (Weight)
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP - Reps)
RX
AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
INTERMEDIATE
AMRAP 10:
1-2-3-4…
DB Turkish get-up (25/35 lb)
Strict pull-up
BEGINNER
AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring row
Cool Down
Metcon (No Measure)
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 21, 2022
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
85 lbs
2
Thomas
Hill
CrossFit: 5:45 PM
50 lbs
50 lb DB
3
Jackson
Chesser
CrossFit: 12:00 PM
45 lbs
4
Carson
Saunders
CrossFit 9:15am
20 lbs
5
Matt
Butler
CrossFit 5:45am
0 lbs
Thick black & green banded pull ups
Female Clients
1
Missy
Lewis
CrossFit 9:15am
25 lbs
5,10,15,20,25
2
Jennifer
Davis
CrossFit: 5:45 PM
0 lbs
Body weight
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