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Metcon

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Workout

Thursday

Warm-up

FOR TIME (10:00 Cap)
1:00 Bike (EZ Pace)
8/8 Lateral Box Step Ups
10 Samson Lunges + Twist
30 Mountain Climbers

-Into-

1:00 Bike (Mod Pace)
8/8 Transverse Step Ups*
10 Cossack Squats
20 CrossBody Mountain Climbers

-Into-

1:00 Bike
8 Box Jumps
10 Goblet Squats
10 Alt. Sit-Thrus

*The athlete begins lateral to the box. The foot nearest the box will step up facing the box. Use the foot on the box to rotate the body to standing facing the box. The athlete will step down and return to the starting position lateral to the box.

Workout

Metcon (AMRAP - Reps)

WORKOUT
2 SETS ON A 10:00 RUNNING CLOCK...
50/40 Cal Bike
40 Sit-Ups
40 Single DB Front Squats (50/35)|(35/20)
Max Box Jump Overs in time remaining (24/20)

-Rest 3:00 b/t Sets-

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)

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

Whiteboard:

Thursday, October 21, 2021

Male Clients

Female Clients

Á’a:líya
Warbus

CrossFit: 5:15 PM

63 Reps

Gwendolyn
Point

CrossFit: 12:00 PM

28 Reps