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Metcon

Metcon

Settings

Workout

CF - 09/30/20

A:

2 x
Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm

3 sets
5 squats (3.1.1)
:30 squat hold

B: Metcon (No Measure)

Dynamic Accessory (jumps)

4x :20 / :10 squat jumps ( focus on loading/reloading mechanics )
rest 1:00 then
4x :20/:10 split squat jumps; rest :30 btw sets

C: Metcon (Time)

5 rounds for time:
200’ shuttle run ( 25’ x 8 )
3 BMU
Rest 2:00

D: Metcon (Time)

3 rounds for time:
30/23 cal row
20 russian KB swing ( 70/53 )

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

Whiteboard:

Wednesday, September 30, 2020

Male Clients

1

Jeremy
Hutzel

4:00 PM CrossFit

3:13

2

Geof
Vickers

6:00 AM CrossFit

3:20

3

_Stuart
Chandler

4:00 PM CrossFit

3:50

4

Brandon
Zajac

4:00 PM CrossFit

4:22

5

David
Kan

6:00 PM CrossFit

4:45

6

Paul
Turner

5:00 PM CrossFit

5:17

7

Dwayne
Vick

5:00 PM CrossFit

3:29

#9 pull ups per round

8

Tom
Daniel

7:00am CrossFit

6:01

3 pull ups + 3 ring dips

9

Tyler
Parker

5:00 AM CrossFit

6:20

Jumping MU

10

Dustin
Dowell

11:30 AM CrossFit

7:13

11

JD
Mason

5:00 PM CrossFit

0:00

10 BMU

Female Clients

1

Laura Lynn
Williams

12:30 PM CrossFit

4:13

2

Debra
Stabler

6:00 PM CrossFit

4:15

3

Shannon
Lyczkowski

6:00 PM CrossFit

4:32

Training bar

4

Amy
Rahn

4:00 PM CrossFit

4:44

Ring dips red band

5

Sage
West

12:30 PM CrossFit

5:05

Banded c2b

6

Susie
Bilbro

6:00 AM CrossFit

5:57

6 C2B

7

Flor
Jalikis

5:00 AM CrossFit

8:00

8ish, 3 cal arms only bike, double purple-bmus