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Metcon

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Workout

Thursday, October 21, 2021

Metcon (Time)

-RX-
For Time (20min Time Cap):
1,000/800m Row
25 Box Jumps (30/24")
1,000/800m Row
50 Box Jumps (24/20")
1,000/800m Row
75 Box Jumps (20/14")

-Intermediate-
For Time:
800/600m Row
20 Box Step-ups (30/24")
800/600m Row
35 Box Jumps (24/20")
800/600m Row
50 Box Jumps (20/14")

-Beginner-
For Time:
600/475m Row
20 Box Step-ups (20/14")
600/475m Row
30 Box Jumps (20/14")
600/475m Row
40 Box Step-ups (20/14"

Skills

3 Sets:
16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box
Squats

Cool Down

Accumulate:
1:00 Calf Stretch / Side
1:00 Lacrosse Ball Roll / Foot

Burn! 12:00pm

5 Rounds For Time:
400m Run
500m Row
10 Goblet Squats

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

Whiteboard:

Thursday, October 21, 2021

Male Clients

Dustin
Durbin

CrossFit 6:00am

20:00

-30

Female Clients