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Components

Metcon

Settings

Workout

crushcrushcrush

Warm-up

2 Sets:
1 Minute Bike (easy to moderate)
5 Inchworms
5 Pushups
5 Thrusters (Empty Bar)
5 Box Steps-ups (each side)
0:30 Active Bar Hang

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Max Reps of:
1 Minute: Burpees over the Bar
1 Minute: Thrusters (75/55)
1 Minute: Assault Bike
1 Minute: Box Jumps (24/20)
1 Minute: GHD/AbMat Situps
-Rest 1 Minute-

Accessory Work

Metcon (No Measure)

3 Rounds for Quality of:
10 DB Bench Press
-Rest 0:30-
10 Strict Pullups

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

Whiteboard:

Tuesday, April 27, 2021

Male Clients

1

Chris
Mondero

Remote Athlete

251 Total Reps

AbMat

2

PJ
Kearn

CrossFit: 6:15 PM

250 Total Reps

3

Luke
Lister

CrossFit: 5:15 AM

226 Total Reps

30 pu 30 db press 50lb

4

Brad
Robert

CrossFit: 6:15 AM

214 Total Reps

ghd

5

Robert
Aldridge

CrossFit: 5:15 PM

165 Total Reps

6

Jay
Lowell

CrossFit: 5:15 PM

168 Total Reps

#65 thrstrs. #20 stp ovrs. ghd

Female Clients

1

Cierra
Mondero

Remote Athlete

270 Total Reps

2

Kayla
Garst

CrossFit: 6:15 AM

246 Total Reps

65#, 20',mat

3

Candace
Lister

CrossFit: 5:15 PM

198 Total Reps

tall box, ghd

4

Jenny
Bauer

CrossFit: 6:15 PM

193 Total Reps

5

Tina
Haist

CrossFit: 6:15 PM

171 Total Reps

6

Sara
Fleming

CrossFit: 5:15 PM

166 Total Reps

7

Kristine
Guevara

Remote Athlete

240 Total Reps

55#, row 2 rds/air runner 1 rd, 14” jumps, abmat

8

Leah
Loring

CrossFit: 5:15 PM

219 Total Reps

1 rd GHD

9

Private

CrossFit: 5:15 AM

217 Total Reps

10

Amanda
Kindel

CrossFit: 5:15 PM

206 Total Reps

35/SU

11

Jolene
Pfeil

CrossFit: 6:15 PM

197 Total Reps

12

Jill
Krier

CrossFit: 5:15 PM

171 Total Reps

#55