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Components

Metcon

Settings

Workout

Conditioning

Warm-up

2 Rounds of:
200m Run
5 Inchworms
10 Scap Pull-ups
20 Lunges

1 Round of:
50 ft. Banded Lateral Steps / side
1-minute Handstand Progressions
25 Banded Face Pulls

2 Rounds of:
30 Sit-ups
0:30 Hollow Hold

Metcon (Time)

1000m Row
60/50 Calorie Bike
10 Strict Pull-ups
40 Dumbbell Box Step-Ups (Single DB, 50/35 to 24/20)
10 Strict Pull-ups
60/50 Calorie Bike
1000m Row

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

Whiteboard:

Sunday, November 03, 2019

Male Clients

Ryan
Figuerado

CrossFit: 8:00 AM

26:21

Ahmed
Dahir

CrossFit: 8:00 AM

33:45

Female Clients

Kaitlin
Woods

CrossFit: 8:00 AM

31:09

25 DB for first set 35 DB for second. Red and blue for first roun...