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Metcon

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Workout

200213

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 35 MINUTES
400m Run
500m Row
1500m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps)

Cool Down

FOR RECOVERY
5:00 Flow Stretching & Calm Breathing

(No Measure)

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

Whiteboard:

Thursday, February 13, 2020

Male Clients

1

Jacob
Ardoin

4:00 PM CrossFit

3 + 7

400 meter run 300meter row

2

Federico
Barrai

5:00 PM CrossFit

3 + 5

75 m row of 4th round

3

Richard
Andrews

9:00 AM CrossFit

3 + 4

FINISHED 400M OF 4TH RD

3

Willie
Vera

6:00 PM CrossFit

3 + 4

7meters row

4

bobby
lane

6:00 PM CrossFit

3 + 0

5

Private

4:00 PM CrossFit

2 + 19

6

eric
poole

9:00 AM CrossFit

2 + 4

RX+++

7

Fermin
Rivas

4:00 PM CrossFit

2 + 40

-1m Hold

8

Robert
Nava

9:00 AM CrossFit

2 + 12

9

Zachary
Kaspar

5:00 PM CrossFit

2 + 1

Green banded pushups

9

Zachary
Kaspar

5:00 PM CrossFit

2 + 1

Green banded pushups

Female Clients

1

Brittany
Poland

4:00 PM CrossFit

2 + 44

2

Jamie
Sutton

5:00 PM CrossFit

2 + 24

3

Anna
Akker

5:00 PM CrossFit

2 + 16

4

Miriany
🇵🇷 Hornberger

9:00 AM CrossFit

2 + 9

5

Samantha
Weber

7:00 PM CrossFit

2 + 19

knee pu

6

Cassandra
Weber

7:00 PM CrossFit

2 + 17

banded pu

7

Brittny
Berges

4:00 PM CrossFit

2 + 6

2 rounds plus 400 m run and 250 meter row

8

Gaby
Llamas

5:00 PM CrossFit

2 + 1

Knee PU

9

Ana
Hollins

7:00 PM CrossFit

2 + 0

knee pu

9

Haley
Lemon

4:00 PM CrossFit

2 + 0

Banded push ups

10

Hannah
Williams

7:00 PM CrossFit

1 + 84

banded knee pu