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Components

Metcon

Settings

Workout

Rope Climbs, Sleds and Slams

Warm-up

2 Rounds:
:45 Foam Rolling Quads (Per side)
12 Kneeling Palloff Presses (Per side)(Switch knees on second Round)
12 Scap Pull-ups
12 Scorpions

2 Rounds:
:30 Max Effort Ski Erg
:45 Couch Stretch (Per side)
:45 Pigeon Stretch (Per side)

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
10 Alternating DB Snatches (60/35)
20 Calories (Row, Bike or Erg)
30 Sit-ups (with Ab Mat)

Rest 4:00

E2MOM c 5:
2 Rope Climbs
30m Sled Sprint (sled + 140/90)

Tracking Roinds in the AMRAP

Scale Rooe Climbs to Hitch Progressions or 3 Rope Pulls from the ground

Mobility

1:00 Per:
Banded Lat Stretch
Groin Stretch
Couch Stretch
PVC Stretch on GHD (Lat/ Tricep/Front Rack)

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

Whiteboard:

Sunday, August 12, 2018

Male Clients

Iain
Fulton

CrossFit: 8:00 AM

5 + 25

Female Clients

Alissa
Cobb

CrossFit: 8:00 AM

3 + 13

#25