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Archer Push-Ups

Metcon

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Workout

220228

Don’t forget this is the first full week of our 5:45AM class!

Archer Push-Ups

Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10

Metcon (Time)

-RX-
For time (15min Time Cap):
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

-INTERMEDIATE-
For time:
5 strict chest-to-bar pull-ups
50 double-unders
4 strict chest-to-bar pull-ups
40 double-unders
3 strict chest-to-bar pull-ups
30 double-unders
2 strict chest-to-bar pull-ups
20 double-unders
1 strict chest-to-bar pull-up
10 double-unders

-BEGINNER-
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders

Cool Down

3 sets:
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side

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

Whiteboard:

Monday, February 28, 2022

Male Clients

Riley
Garrett

CrossFit: 5:45 PM

8 x 3

28 total reps

Female Clients