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Metcon

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Workout

CrossFit Staines 11/03/20

Warm-up

2 Rounds...20s On 10sOff
Shoulder Taps
Push-Up to Pike
DB Deadlifts
DB Up Downs
DB Step Ups

Skill

12min...30sOn 20Off
HS WALKING PROGRESSIONS

Beginners...
Box Pike Shoulder Taps
Wall Walk Shoulder Taps
Wall Kick Ups

Intermediate...
Wall Holds (Palm Lifts/Shoulder Taps)
Free-Standing Supported Walking

Advanced...
Wall Hold Shoulder Taps
Free HS Walking (Control + Distance)

Workout

29min: Metcon (AMRAP - Rounds and Reps)

E4MOM - 2 Rounds
4min - Run 800m
4min - AMRAP of…
               3 Wall Walk
              15 UB DB GTOH 15/10 (22.5/15)

...Rest 3min ...

E2MOM x 8 MINUTES
2min - Run 200m
2min - AMRAP of…
              2 DB Up-Down 15/10 (22.5/15)
              4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

MOVEMENT ADJUSTMENTS*...
Wall Walk sub L-sit DB Strict Press.
800m Run sub Bike 2400m or Row 1000m
200m Run sub Bike 600m or Row 250m
DB Up-Down sub Up-Downs without DBs
DB Box Step-Up sub DB Forward Lunges or Front Foot Elevated Lunges

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

Whiteboard:

Wednesday, 11, March 2020

Male Clients

1

Karl
Dickson

9:30am CrossFit

13 + 3

2

Harry
Reed

5:30pm CrossFit

11 + 6

3

Shaun
Keen

5:30pm CrossFit

9 + 22

25KG DB

4

Lewis
Clay

7:00am CrossFit

9 + 5

22.5kg and 2400m x 2 bike 600m x 3

5

Matt
Chard

7:00am CrossFit

9 + 3

22.5 / RUN

6

Jack
Marriott

7:00am CrossFit

16 + 0

7

Stephen
Dancey

6:00am CrossFit

13 + 3

8

Glen
Mullan

6:35pm CrossFit

11 + 2

17.5KG

9

Danut
Negoita

5:30pm CrossFit

10 + 15

15kg@E4MOM & 22.5kg@E2MOM

10

Andrew
Crane

9:30am CrossFit

8 + 6

11

Nick
Metcalfe

7:00am CrossFit

16 + 1

15kg db

12

mike
willerton

6:00am CrossFit

11 + 16

12.5 kg

13

Kiran
Mannava

7:00am CrossFit

10 + 13

12.5KG db

14

Paul
Isaacs

7:00am CrossFit

9 + 2

12.kg

Female Clients

1

Jasmin
Brown

6:35pm CrossFit

13 + 3

15KG

2

Zoe
Kier

4:25pm CrossFit

12 + 5

15KG

3

Kristy
Gunning

9:30am CrossFit

16 + 19

10KG

4

Tash
Masterman

5:30pm CrossFit

15 + 5

5

Laura
Burgon

5:30pm CrossFit

13 + 7

6

Private

6:00am CrossFit

13 + 0

7

Lorna
Butchers

6:35pm CrossFit

12 + 5

8

Tereza
Namyslová

4:25pm CrossFit

11 + 4

9

Michelle
Gallacher

9:30am CrossFit

11 + 3

10KG

10

Veronica
Wells

6:00am CrossFit

10 + 5

11

franciele
costa

7:00am CrossFit

7 + 0

12

Juliana
Souza Campos

6:00am CrossFit

5 + 5

13

Mithula
Jeyabalasingam

7:00am CrossFit

13 + 2

10kg / 7.5 kg

14

Kiran
Atwal

4:25pm CrossFit

13 + 0

7.5KG

15

Vicki
Everett

9:30am CrossFit

11 + 9

7.5

16

Lisa
Baron

4:25pm CrossFit

11 + 7

7.5 / 5KG

17

Ellie
Reilly

5:30pm CrossFit

11 + 0