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Components

Metcon

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Workout

Thursday 073020

CrossFit

[WARM-UP]
1 Min. 2 Spider-Man Lunges + 1 Air Squat
:30 Plank Hold
:30 Shoulder Taps
1 Min. 2 Sampson Lunges + 1 Air Squat
:30 Downward / Upward Dog
:30 Mountain Climbers
1 Min. 2 Reverse Lunges + 1 Air Squat
:30 Reverse Inchworms
:30 Plank Up-Downs
1 Min. 2 Lateral Squats + 1 Air Squat
:30 Push Ups
:30 Alternating Bird Dogs

[PRACTICE]
Russian and American Swing Practice

1 Round:
:30 DB/KB Swings
:30 Sit-Ups
:30 Double Unders
:30 Grasshoppers

Metcon (AMRAP - Reps)

"Tee Time"

4 Rounds:
1 Min. DB/KB Swings
1 Min. Sit-Ups
1 Min. Double Unders
1 Min. Grasshoppers
REST 1 Min.

[SCALING]

SWINGS: DB/KB Russian Swings, Goblet Good Mornings, Sumo Deadlift High Pull (75/55).

SIT-UPS: Flutter Kicks, 1 Min. Hollow or Plank Hold. Hollow Rocks.

DOUBLE UNDERS: DU Attempts, Single Unders, Over and Back DB Hops, Jumping Jacks.

GRASSHOPPERS: Mountain Climbers, Shoulder Taps. Alternate between the two, MC on odd rounds, ST on even rounds.

Whiteboard:

Thursday, July 30, 2020

Male Clients