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Saturday, 10/9/21

CROSSFIT

A: Metcon (No Measure)

Prepare for B as teams

(10min)

B: Metcon (Time)

As teams of 2, for time
38 Squat cleans 155/105#
75 TTB
75 Box Jump 24/20
38 Thruster 135/95
17 Muscle up or 38 Pull ups
75 Burpee
75 DU
150 Walking lunge with 35# plate OH

(40min)

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1- 2- 3& Step to the side

Combo Pt. B
2-Weave under right - 2- 3- 2-Slip - 2- Lead Body Kick

Kicks/Strikes
2Palm strike (L/R)-2Neckchops (L/R)-2(Elbow+Backfist)(L/R)- 2Tiger mouth(L/R)

2: Metcon (No Measure)

4 rounds of 2minutes ON/1minute OFF

Round 1 - Combo Pt. A
Round 2 - Combo Pt. B
Round 3 - Kicks/strikes
Round 4 - Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

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

Whiteboard:

Saturday, October 09, 2021

Male Clients

Sung
Hong

CrossFit: 8:00 AM

30:58

with Alana

Brian
Bunk

CrossFit: 8:00 AM

31:49

w/ TQ

Female Clients

Tawnya
Quintana

CrossFit: 8:00 AM

31:49

w/ Bunk