CrossFit

METCON

With a running clock with a partner:
0:00-10:00
Max 100 Meter Sledpushes (moderate weight)
*One athlete completes a full set a time
10:00 – 20:00
Max Reps KB Circuit:
8 Russian Swings Left
8 Russian Swings Right
8 Goblet Squats
8 1-Arm KB Rows each side
*Client choice of weight
*One athlete completes a full set a time
20:00 – 30:00
Max Distance Barbell Front Rack Carry (135, 95)
30:00 – 40:00
Easy Bike or Row Recovery

**WHITEBOARD BRIEF**

– Metcon: Today’s workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full set at a time.

Spark

METCON
AMRAP 25
Alternating rounds with a partner
100 m run
10 KBS
6 Goblet Squat

Masters

STRENGTH
Banded Adductor Flexion x 20 total
Weighted DB Step Ups x 8 each leg
Weighted Russian Twist x 20
Side Plank Hip Dips x 15 each side

METCON
AMRAP 8
8 Wall Ball
16 Renegade Row
32 Single Unders