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Components

Metcon

Settings

Workout

Monday

Warm-up

100m X4 sets
rest the same time of the run
then...

Tabata-Style Warm Up (:20 work, :10 rest) for 4 rounds of the following movements...
- Superman Rocks
- Mountain Climbers
- PVC Good Mornings
- Plate Hops

Skill

EMOM x 12 MINUTES
MIN 1 - Double Under Practice
MIN 2 - Row 200/150m
MIN 3- :30 sec. Plank march/Plank Punches

Workout

Rx: Metcon (Time)

FOR TIME
1200m Run
100 Double Unders
800m Run
75 Double Unders
400m Run
50 Double Unders

17 MIN Cap

INT: Metcon (Time)

FOR TIME
1200m Run
150 Single Unders
800m Run
100 Single Unders
400m Run
75 Single Unders

17 MIN Cap

BC: Metcon (Time)

FOR TIME
850m Row
100 Single Unders
650m Row
75 Single Unders
450m Row
50 Single Unders

15 MIN Cap

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

Whiteboard:

Monday, October 28, 2019

Male Clients

Luiz
Andrade

8:30 AM CrossFit

15:00

Female Clients

Eliana
Castro

5:30 PM CrossFit

17:00

Finished after the time cap

Karol
Costa

5:30 PM CrossFit

17:00

DNF -400m & 50 DUBs