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Components

Metcon

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Workout

Tuesday

Warm-up

AMRAP x 8 MINUTES*
:45 Bike (ez)
10 Inchworm + Downward Dog
10 Scap Pull-Ups
10 Tuck-Ups

*At 4:00 switch to:
:45 (mod)
10 Groiners
10 Ring Rows
10 Sit-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Bench Dips

(No Measure)

Workout

Metcon (Calories)

EMOM x 20 MINUTES
MIN 1&2 - Max Cal Bike
MIN 3&4 - AMRAP of Couplet
MIN 5 - Rest

*1 Round of Couplet is...
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers

(Score is Total Cals)

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Whiteboard:

Tuesday, November 23, 2021

Male Clients

Female Clients

Alyssa
Knowler

CrossFit: 5:15 PM

0 Calories

First time sucessful kipping pull ups!!!