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Components

Metcon

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Workout

Friday

Warm-up

DYNAMIC WARM-UP | 8:00
1 set:
:40 50-ft shuttle runs
:10 rest
:30 alternating shoulder taps
:10 rest
:20 supinated grip hang from bar

1 set:
:40 50-ft shuttle runs
:10 rest
:30 tuck-ups
:10 rest
:20 mixed grip hang from bar

1 set:
:40 50-ft shuttle runs
:10 rest
:30 V-ups
:10 rest
:20 pronated grip hang from bar

PRE-WORKOUT SKILL | 12:00
EMOM 7:
1-2 rope climbs

L-SIT HOLD REVIEW | 5:00
2 sets:
:10 hold

CHIN-OVER-BAR-HOLD REVIEW | 5:00
3 sets:
:5 hold

Workout

Metcon (Time)

RX

5 rounds for time:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold

Metcon (Time)

INTERMEDIATE

5 rounds for time:
:20 L-sit hold
:30 plank hold
:20 chin-over-bar hold
:30 plank hold

Metcon (Time)

BEGINNER

5 rounds for time:
:20 tuck hold
:20 plank hold
:20 banded chin-over-bar hold
:20 plank hold

Stretch

1 set:
1:00 lacrosse ball or foam roller abdominal mash/side
:30 samson stretch/side

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Whiteboard:

Friday, September 09, 2022

Male Clients

Nick
Derksen

CrossFit: 8:30 AM

14:45

Rounds 3-5 L-tuck and purple banded chin over bar.

Female Clients

Courtney
Derksen

CrossFit: 5:30 AM

14:12

L-sit btw boxes