Wellness Revolution CrossFit – CrossFit

Happy birthday Allison Hopper!!!

“Let character be your loudest statement.”

Be hard on yourself here. How would others define you? Let character be what defines you.

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Metcon

Metcon (AMRAP – Reps)

ESSENTIALS

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Bike

Kettlebell Swings (44/26)

Wallballs (14/10)

Partners Switch After Full Rounds (Ex. P1 = Rd of 3, P2 = Rd of 3, P1 = Rd of 6, P2 = Rd of 6, etc.)
–Score is total reps completed

–Reps Count For Each Fully Completed Round after P1 & P2 has both done the round

–Use the rest as an incentive to move quickly and hold onto the bell and ball

–Adjust bike pace to accomplish large sets on the weighted movements

–A short break on the larger double digit rounds may be helpful

Metcon (AMRAP – Reps)

FITNESS

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Bike

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds (Ex. P1 = Rd of 3, P2 = Rd of 3, P1 = Rd of 6, P2 = Rd of 6, etc.)
–Score is total reps completed

–Reps Count For Each Fully Completed Round after P1 & P2 has both done the round

–Use the rest as an incentive to move quickly and hold onto the bell and ball

–Adjust bike pace to accomplish large sets on the weighted movements

–A short break on the larger double digit rounds may be helpful

Metcon (AMRAP – Reps)

PERFORMANCE

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Bike

Kettlebell Swings (70/53)

Wallballs (30/20)

Partners Switch After Full Rounds (Ex. P1 = Rd of 3, P2 = Rd of 3, P1 = Rd of 6, P2 = Rd of 6, etc.)
–Score is total reps completed

–Reps Count For Each Fully Completed Round after P1 & P2 has both done the round

–Use the rest as an incentive to move quickly and hold onto the bell and ball

–Adjust bike pace to accomplish large sets on the weighted movements

–A short break on the larger double digit rounds may be helpful