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Metcon

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Workout

22September2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Metcon (No Measure)

EMOM 14:

Even Minutes - 15 Push Ups
Odd Minutes - 5 Strict Pull Ups

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:

8 Ring Dips
12 KBS (53/35)

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

Whiteboard:

Thursday, September 22, 2016

Clients:

Clients

1

Kyle
Hardy

4:00 PM CrossFit

8 + 4

2

joshua
mazzotti

6:00 AM CrossFit

7 + 18

3

Colin
Wright

4:00 PM CrossFit

6 + 7

4

Jason
Mashburn

5:00 PM CrossFit

6 + 3

5

Justin
Stein

9:30 AM CrossFit

6 + 2

6

Mia
Mudd

5:00 PM CrossFit

9 + 8

7

Elizabeth
Burke

6:00 AM CrossFit

9 + 4

8

Elise
Hodges

12:00 PM CrossFit

8 + 11

Blue band RD

9

Amy
McBride

6:00 AM CrossFit

8 + 5

35 KB, box dips

10

Carolyn
Johnson

6:00 AM CrossFit

8 + 0

26#, ring/box dips

10

Kimberly
Fleming

5:00 PM CrossFit

8 + 0

8 chair drops; 12 8lb KBS

11

Karen
Boulware

6:00 AM CrossFit

7 + 0

30 lb blue/green band

12

Shequia
Mashburn

5:00 PM CrossFit

6 + 8

13

Karen
Shebik

12:00 PM CrossFit

6 + 6

red band

14

Scott
Dougherty

6:00 AM CrossFit

6 + 3

35 kbs; box