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Back Squat

Metcon

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Workout

10.24.19

Free Yoga class this Sunday 10am

Warm Up
600m Run
20 Air Squats
20 Walking Lunges

Back Squat (Every 90 Seconds x 10Build to a heavy 2 reps)

back squat

Metcon (AMRAP - Rounds and Reps)

8min AMRAP x 2(4min Rest Between)
10 Over Head Squat or Front Squat
10 T2B
10 Push ups

Coach Tip* This Sprint workout is all about speed. All reps should be unbroken for the first half then hang on for as many as possible in the second half. Start where you left off and aim to finish 5 rounds in first half and 4 in second half

Cool Down
Grab a foam roller or barbell and mash sore muscles

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

Whiteboard:

Thursday, October 24, 2019

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

1 x 2 @ 330 lbs

2x135 2x185 2x225 2x275 1x315

2

Herbert
Segura

6:00 am CrossFit

1 x 2 @ 300 lbs

3

Eric
Resman

6:00 am CrossFit

1 x 2 @ 265 lbs

4

Costa
Poulias

8:00 am CrossFit

1 x 2 @ 260 lbs

5

Austin
Jennings

5:30 pm CrossFit

1 x 2 @ 225 lbs

5

Josh
Bridge

4:30 pm CrossFit

1 x 2 @ 225 lbs

6

Andy
Hengstebeck

11:45 AM CrossFit

1 x 2 @ 215 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

1 x 2 @ 230 lbs

2

Kelly
Stakely

8:00 am CrossFit

1 x 2 @ 190 lbs

1@195

3

Samantha
Leppo

6:00 am CrossFit

1 x 2 @ 185 lbs

4

Jessica
Wise

5:30 pm CrossFit

1 x 2 @ 170 lbs

5

Nicole
Honey

4:30 pm CrossFit

1 x 2 @ 165 lbs

6

Lori
Bevins

8:00 am CrossFit

1 x 2 @ 115 lbs

85————->115

7

Savannah
Kushner

5:30 pm CrossFit

1 x 2 @ 110 lbs

8

Judy
DaRocha

6:00 am CrossFit

1 x 2 @ 105 lbs

8

Marilyn
Stein

8:00 am CrossFit

1 x 2 @ 105 lbs