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Metcon

Metcon

Metcon

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Workout

Sept 14, 2022

Pre Stretch Primer

20 Cals - u choose
30 Arch to Hollow
20 Squats
30 Calf Raises

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 10 cap
10 L Leg Fwrd Lunge + L Leg Rev Lunge =1
then, R Leg Fwrd Lunge + R Leg Rev Lunge = 2, etc | RX+ with 45/25/15# plate
60 Single-unders | RX+ 30 DU's
30 Single Plate Floor "Bench" Presses w/ feet suspended 2" from floor, 45/25/15

WOD

WOD: Metcon (Time)

WOD Video: https://youtu.be/J2lT7HIlikk

10 cap /
Run 800m (big loop)
30 Deadlifts, 225/155 | 205/135
20 Pull-ups
10/7 Cals Bike

KIKR

KIKR: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH
*95/65 | 75/55

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

Whiteboard:

Wednesday, September 14, 2022

Male Clients

1

Johnny
Whisman

5:30 AM CrossFit

4:47

2

Scott
Blakemore

6:30 AM CrossFit

6:07

3

Chris
McAbery

12:00 PM Open Gym

6:42

4

Carlos
Gonzalez

5:30 PM CrossFit

7:45

5

Dallas
Hindman

9:00 AM CrossFit

3:42

6

Dylan
Smith

6:30 PM CrossFit

4:58

7

Stephen
Nwaukwa

5:30 AM CrossFit

8:53

6 mins after wod; took it slow

Female Clients

1

Angela
Hansen

5:30 PM CrossFit

5:41

2

Aubrey
Baker

6:30 AM CrossFit

5:53

3

Jennifer
Nelson

3:30 PM Open Gym

5:13

4

Daniela
Mendes

9:00 AM CrossFit

5:25

5

Laura
Clark

5:30 AM CrossFit

5:33

6

Dani
Truitt

9:00 AM CrossFit

5:50

7

Deidre
Schexnayder

6:30 AM CrossFit

6:56

8

Melissa
Patrick

3:30 PM Open Gym

7:01

FUN!!!

9

Nicole
Whisman

9:00 AM CrossFit

7:23

10

Leasa
Marshall

3:30 PM Open Gym

13:36

11

Sabrina
Hay

6:30 AM CrossFit

7:13

25# lunges

12

Carolyn
Morgan

6:30 AM CrossFit

7:53

13

Kenna
Gathright

6:30 AM CrossFit

8:30

14

Pamela
Crawford

9:00 AM CrossFit

10:46

squats instead of lunges (ankle), 5 lb plate

15

Deb
Davis

9:00 AM CrossFit

11:26

115# dead