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Components

Metcon

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Workout

Wednesday

Warm-up

GENERAL DYNAMIC WARM-UP | 10:00
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
– Rest :30

2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups

DEADLIFT REVIEW AND BUILDUP | 13:00
3-4 sets:
10 unbroken deadlifts (building)
– Rest :30-1:00 between sets

Workout

Metcon (AMRAP - Rounds and Reps)

RX
&
INTERMEDIATE

AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

Metcon (AMRAP - Rounds and Reps)

BEGINNER

AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups

Post-Workout Strength

Metcon (No Measure)

4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

Stretch

2 sets:
1:00 sit and reach
:30 doorway stretch/arm

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

Female Clients

Donna
Young

CrossFit: 4:00 PM

7 + 28

Á'a:líya
Warbus

CrossFit: 5:15 PM

6 + 15

Nicola
Campbell

CrossFit: 5:15 PM

6 + 18

105 lbs DL