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Metcon

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Workout

Friday, 10/16/20

Box WOD

A: Metcon (No Measure)

Pistol Progression

(10min)

B: Metcon (Time)

For time,
40 Pistols Alternating leg

(4min)

C: Metcon (AMRAP - Reps)

EMOM 7
12/10 Cal row

D: Metcon (AMRAP - Reps)

AMRAP 9
20 HSPU
20 WB shots 10/9ft 20/14#

HOME WOD

a: Metcon (AMRAP - Reps)

EMOM 10
1st min- 3 Tempo squat 7second eccentric holding a back pack or any weight
(7second down and 7 second up)
2nd min-AMRAP Push up

Post total number of Push-ups for the score

b: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
10 Inverted burpee
https://youtu.be/M6_nkTKhaFY
20 Med ball twist
(If you don't have a Med ball, use any ball like soccer/Basket ball, Left and right as one count)
https://youtu.be/hRIdAjDs08Q
15 Superman
30 Double Under or 50 Single unders

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

Whiteboard:

Friday, October 16, 2020

Male Clients

Brian
Bunk

CrossFit:: 6:00AM