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Components

Metcon

Settings

Workout

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Warm-up

600m Run
50ft Perfect Lunge w/ Rotation
5 Inchworms
50ft Banded Lateral Steps
15 GHD Hip Ext
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
1:00 PVC Lat Mobility

3 Rounds:
10 Ext Rot Low
15 Cobras
10 DB Rows (medium to heavy)

Metcon (Time)

3 Rounds for Time:
20 Russian KBS (62/44)
15/12 Calorie Assault Bike
20 Power Cleans (135/95)
15/12 Calorie Assault Bike
20 Ring Rows
15/12 Calorie Assault Bike

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

Whiteboard:

Sunday, October 27, 2019

Male Clients

Female Clients

Michelle
Robidas

CrossFit: 8:00 AM

27:59

75 power clean, 44 kB swing

Kaitlin
Woods

CrossFit: 8:00 AM

30:00

65 lbs power clean