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Metcon

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Workout

Wednesday

Warm-up

EMOM x 9 MINUTES
Min 1 - :50 Groiner + Twist
Min 2 - :50 Up-Down + Air Squat*
Min 3 - :20 Double KB Deadlift + :20 Slam Ball OH Press

*COACH NOTE - The athlete will perform the Up-Down and then perform the Air Squat. The goal is to perform the Up-Down with straight legs when jumping the feet back to standing. When in the standing position they will perform an Air Squat and then back to the Up-Down after completing the Air Squat. This does not have to be performed with high intensity and is more of a challenge of coordination to get athletes to slow things down and focus more on movement intent.

Workout

Metcon (AMRAP - Rounds and Reps)

3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank

Immediately Into...

AMRAP x 5 MINUTES
10 Push-Ups
15 Slam Balls (30/20)|(20/10)
20 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Optional Cool Down

FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R)
1:00 Child's Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L)

(No Measure)

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Whiteboard:

Wednesday, November 24, 2021

Male Clients

Female Clients

Alyssa
Knowler

CrossFit: 5:15 PM

3 + 3

Amrap 3x each round