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Components

Metcon

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Workout

Thursday

Warm-up

5 min AMRAP
15 Jumping Jacks
10 Lunges
10 DB Sumo Deadlifts
10 Half Burpee
10 Push-ups

Into…

5 min AMRAP
15 Single/Double Unders
10 Step-ups
10 Slam Ball
10 DB Burpees
10 Ring Rows

Recovery Workout

RX: Metcon (Time)

3-4 SETS

750m/550m Row
50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (25/15)
10 DB Devil's Press (35/25)
15 Ring Rows

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

INT: Metcon (Time)

3-4 SETS

550m/350m Row
75 Single Unders
20 Box Step Overs (24/20)
20 Slam Balls (25/15)
10 DB Devil's Press (25/15)
10 Ring Rows

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

BC: Metcon (Time)

3-4 SETS FOR QUALITY
300m Row
50 Single Unders
20 Box Step Overs (20)
20 Slam Balls (15)
10 DB Devil's Press (15/10)
10 Ring Rows

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

Optional Cool Down

FOR RECOVERY
5:00 Group Mobility or Stretching

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Whiteboard:

Thursday, October 24, 2019

Male Clients

Santiago
Lopez

6:45 PM CrossFit

25:13

45lbs db

Jose
Dou

7:15 AM CrossFit

28:53

3 sets

Alexis
Dume

6:45 PM CrossFit

30:00

2round 750m

Luiz
Andrade

12:00 PM CrossFit

30:00

4TH SET RINGS +2 DEVIL PRESS

Female Clients

Karol
Costa

4:15 PM CrossFit

29:55

3 Rounds RX