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Metcon

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Workout

10.2.19

Warm Up
3x
35 Dubs or 50 Singles
10 Medball Push press
10 Medball OH Lunges

Metcon (AMRAP - Rounds)

Every 6min x 5

400m Run or Row/ Bike 25 Cal
25 Wallballs
10 Front Rack Lunges

Coach Tip* Aim to finish each round in under 4 minutes to give yourself 2 minutes of rest each round. While resting breathe deeply to lower Hear rate. Try to complete all wallballs unbroken and weight on lunges should be moderate

Cool Down
Foam roll or barbell mash sore muscles to aid in recovery

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Whiteboard:

Wednesday, October 02, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

5 Rounds

Run, 20, 135

1

Costa
Poulias

8:00 am CrossFit

5 Rounds

run, 20#, 135#

1

Joseph
Mitchell

11:45 AM CrossFit

5 Rounds

1

Ken
Saksa

6:00 am CrossFit

5 Rounds

115

1

Matthew
Slaughter

5:30 pm CrossFit

5 Rounds

75-95-95-95-145lbs

2

Jeff
Freedman

11:45 AM CrossFit

4 Rounds

135 BackSquats

2

Vince
Matchett

5:30 pm CrossFit

4 Rounds

75lbs

Female Clients

1

Ashley
Mandeville

11:45 AM CrossFit

5 Rounds

85#

2

Jean
Schumacher

6:00 am CrossFit

5 Rounds

85, 14, run and bike

2

Judy
DaRocha

6:00 am CrossFit

5 Rounds

55 lbs

2

Katie
Cook

6:00 am CrossFit

5 Rounds

85#

2

Kelly
Stakely

8:00 am CrossFit

5 Rounds

95#

2

Leanne
Flama

5:30 pm CrossFit

5 Rounds

35# barbell all reps, 15 wall balls, 300m run after 1st round

2

Leslie
Spurr

8:00 am CrossFit

5 Rounds

2-300m row//3-200m run//10lb med ball//35lb bar

2

Lori
Bevins

6:00 am CrossFit

5 Rounds

10# WB 65#BB

2

Melissa
Sereda

6:30 pm CrossFit

5 Rounds

2

Nancy
Finch

8:00 am CrossFit

5 Rounds

4:21,4:27,4:46,4:52,5:12

2

Savannah
Kushner

5:30 pm CrossFit

5 Rounds

25 cal row, 40 lb bar

2

Stephanie
McCarthy

11:45 AM CrossFit

5 Rounds

85#