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Components

Metcon

Settings

Workout

Blinded By the Light

Warm-up

30 Calorie SkiErg
Banded Lat Stretch x :30 seconds/side
Barbell Tricep Smash x :30 seconds/side

Then...

PVC Passthroughs x 20
Light DB Snatch x 20
Banded Squats x 10
Scorpion x 10
Snatch Grip Sotts Press x 10
PVC OH Squat x 10

Metcon

Metcon (4 Rounds for reps)

Every 2 minutes, for 32 (4 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Single-Arm Dumbbell Overhead Squats (50/35)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24/20)

*The 90 Seconds MUST be the first 90 seconds of the two minute interval. For example, you can’t wait until 20 seconds in and bike until 1:50.

**This is a longer endurance type workout, the 90 seconds every other interval is meant to guarantee that you get 30 second breaks, while the other stations there is no guarantee.

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

Whiteboard:

Friday, February 07, 2020

Male Clients

1

Michael
Loring

5:00PM CrossFit

401 Total Reps

#65 DB OHS

2

Brad
Robert

6:15AM CrossFit

342 Total Reps

3

Chris
Mondero

Remote Athlete

322 Total Reps

4

Chuck
Lambertz

6:15AM CrossFit

310 Total Reps

35#/20"jumps

5

Jay
Lowell

5:00PM CrossFit

279 Total Reps

#10 db, 20" so

6

Easton
Swihart

5:00PM CrossFit

277 Total Reps

7

Joshua
Meyer

6:15AM CrossFit

275 Total Reps

20 box, 15# db

8

Robert
Aldridge

6:15AM CrossFit

255 Total Reps

9

James
Coash

6:15AM CrossFit

214 Total Reps

Female Clients

1

Cierra
Mondero

Remote Athlete

305 Total Reps

💦

2

Kayla
Garst

5:00PM CrossFit

298 Total Reps

3

Kristine
Guevara

5:00PM CrossFit

327 Total Reps

15#, step overs

4

Joni
Wahlmeier

5:00PM CrossFit

290 Total Reps

5

Mallory
Robert

5:15AM CrossFit

288 Total Reps

15#, shoulders need more work for OHS

6

Laura
Barta

6:00PM CrossFit

278 Total Reps

step overs

7

Kira
Kearn

6:00PM CrossFit

274 Total Reps

5# DBSQ

8

Alisha
Sipe

6:15AM CrossFit

271 Total Reps

#20 dB, all jump overs!!!

9

Candace
Lister

5:00PM CrossFit

264 Total Reps

25,step

10

Cynthia
Atwell

5:15AM CrossFit

263 Total Reps

15bb

11

Jill
Krier

5:00PM CrossFit

256 Total Reps

#10

12

Amber
Lambertz

6:00PM CrossFit

250 Total Reps

13

Lori
Weber

5:00PM CrossFit

240 Total Reps

#10DB

13

Teggan
Workman

5:15AM CrossFit

240 Total Reps

14

Pat
LeDuc

5:00PM CrossFit

190 Total Reps