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Metcon

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Workout

Friday 081420

CrossFit

[WARM-UP]
:30 Single Unders
:30 Glute Bridges
:30 Air Squats

:30 Single Unders
:30 Glute Bridge Walkouts
:30 Frog Hops

:30 Single Unders
:30 Squat Bridges
:30 Burpees

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
1 Round:
5 Burpees
10 Double Unders
5 Front Squats

Metcon (3 Rounds for reps)

"Buy, Buy, Buy"

5 Min. AMRAP:
Buy-In: 50 Burpees
Into Max Rounds:
30 Double Unders
15 Front Squats

REST 5 Min.

5 Min. AMRAP:
Buy-In: 35 Burpees
Into Max Rounds:
30 Double Unders
10 Front Squats

REST 5 Min.

5 Min. AMRAP:
Buy-In: 20 Burpees
Into Max Rounds:
30 Double Unders
5 Front Squats

[SCALING]

BURPEES: Reduce Reps (30-20-10), Squat Thrust, Sit-Ups.

DOUBLE UNDERS: Reduce Reps, :30 Time Cap, 60 Single Unders, 30 Line Hops or Jumping Jacks, 15 Over and Back DB Hops.

FRONT SQUATS: Double Dumbbell, Goblet Squats (x2 Reps), Barbell (135/95).

Whiteboard:

Friday, August 14, 2020

Male Clients