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Metcon

Metcon

Settings

Workout

SEPT 30, 2022

Pre Stretch Primer

Row 10 cal

21 Squats

SKi 10 Cal

21 Sit ups

Bike 10 Cal

21 Push-ups

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 / Partner | RX+ Solo

15 Squats

12 Sit ups | RX+ GHD or TxB

9/7 Push-ups | RX+ HSPU

7/5 Cals Bike

30 Single-unders | RX+ 30 Single + Double-under Combos

WOD

WOD: Metcon (AMRAP - Rounds)

EMOM x 30
1 Clean & Jerk, 155/105 | 135/95
5/3 Push-ups or Pull-ups | RX+ 2 HSPU or 1 Bar MU

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

Whiteboard:

Friday, September 30, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

12 + 31

Rx solo

2

Brian
Baker

3:30 PM Open Gym

8 + 0

Single-leg stand up from med ball

3

Terry
Trowbridge

3:30 PM Open Gym

5 + 10

solo

4

Gary
Glass

6:30 AM CrossFit

5 + 0

5

Rod
Harwood

6:30 AM CrossFit

1 + 0

Rod's arms and core special workout

Female Clients

1

Angela
Hansen

3:30 PM Open Gym

22 + 41

With Josh

2

Jennifer
Nelson

9:00 AM CrossFit

18 + 5

3

Nicole
Whisman

9:00 AM CrossFit

18 + 5

4

Candy
Wickham

9:00 AM CrossFit

15 + 31

Knee push up w/Melba

4

Melba
Gould

9:00 AM CrossFit

15 + 31

Knee push up w/ Candy

5

Rachel
Showler

6:30 AM CrossFit

14 + 55

with Renee

5

Renee
Glass

6:30 AM CrossFit

14 + 55

with Rachel

6

Aubrey
Baker

6:30 AM CrossFit

14 + 38

RX solo

7

Jana
Graham

5:30 AM CrossFit

12 + 39

solo

8

Sabrina
Hay

6:30 AM CrossFit

12 + 27

RX solo but knee push ups

9

Sammy
Epperson

5:30 AM CrossFit

12 + 18

Rx movements. Tried to keep up with Stephen - solo

10

Cami
Lish

5:30 PM CrossFit

10 + 60

Solo Kneeling pushups

11

Tessa
Austin

12:00 PM Open Gym

6 + 39

solo, knee PUs