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Metcon

Metcon

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Workout

Monday

Warm-up

Jump rope solo

30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)

Gymnastics

Metcon (No Measure)

3X
12 Single leg deadlift (6/6)
10 Glute get ups (5/5)
10 Beast crawls (forward)
8 Triangles

Metcon (AMRAP - Reps)

1 Strict pullup(Rx+ with vest) every 10 seconds for 10 minutes

Metcon

Metcon (Time)

50-40-30-20-10
Double unders
Abmat situps
*10 Deadlifts 225/155 after each round

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

Whiteboard:

Monday, August 20, 2018

Male Clients

1

Dan
Cayce

6:00PM CrossFit

60 Reps

1

Dusty
Schmidt

8:00AM CrossFit

60 Reps

1

Eric
Priaulx

8:00AM CrossFit

60 Reps

2

Brandon
Reid

5:00PM CrossFit

31 Reps

3

Jared
Van Anne

12:00PM Open gym

30 Reps

4

Max
Choriev

5:00AM CrossFit

62 Reps

5

Adam
Burkholder

6:00PM CrossFit

60 Reps

5

Ben
Sheppard

12:00PM Open gym

60 Reps

5

jacob
popek

8:00AM CrossFit

60 Reps

no weight

5

Stephen
LeBouef

5:00PM CrossFit

60 Reps

36 with vest

6

Sam
Steffen

6:00AM CrossFit

62 Reps

Ring Rows at 5 minutes

7

Shane
Spearman

5:00PM CrossFit

60 Reps

strict

8

Jake
Tanner

8:00AM CrossFit

0 Reps

Kipping second half

8

Patrick
Barfield

5:00PM CrossFit

0 Reps

Female Clients

1

Antoinette
Williams

12:00PM Open gym

60 Reps

Strict

1

Kristina
Stapleton

12:00PM Open gym

60 Reps

2

Becky
Weinstein

6:00AM CrossFit

62 Reps

banded PU

3

Joanna
Beatrice

5:00AM CrossFit

61 Reps

4

Stacy
Swiney

8:00AM CrossFit

60 Reps

1/2 strict and 1/2 kip

4

Stephanie
Pineda

5:00PM CrossFit

60 Reps