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Workout

21Apr2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility:
1) Single Leg Flexion
2) Frogger
3) Pec/Lat

Metcon

Metcon (Time)

Reverse 16.4

For Time:

55 Handstand Push-Ups
55 Calorie Row
55 Wall Balls (20/14)
55 Deadlifts (225/155)

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

Whiteboard:

Thursday, April 21, 2016

Clients:

Male Clients

1

Dusty
Schmidt

6:00 AM CrossFit

16:55

2

Grant
Burdeau

7:00 PM CrossFit

23:17

3

Alex
Luebbers

6:00 PM CrossFit

24:50

4

Jeff
Farris

7:00 PM CrossFit

26:32

5

Kyle
Hardy

4:00 PM CrossFit

28:00

6

Andrew
Stitzel

6:00 PM CrossFit

29:30

7

Justin
Stein

9:30 AM CrossFit

31:59

8

Brian
Burke

6:00 AM CrossFit

19:47

all RX but HSPU. done on box

9

Aaron
Emerson

12:00 PM CrossFit

20:22

Scale HSPU, 185# DL

10

Jeff
Greene

4:00 PM CrossFit

26:46

Box HSPU scale, all else Rx

11

Dave
Russell

4:00 PM CrossFit

26:59

Very scaled HSPU 185 1st half DL 135 2nd half DL

12

John
Henderson

12:00 PM CrossFit

27:30

13

Gary
Hilligoss

9:30 AM CrossFit

32:10

Box handstand/RxDeadlift 225

Female Clients

1

Mia
Mudd

5:00 PM CrossFit

15:33

2

Julianne
Russell

7:00 PM CrossFit

20:40

Push-ups off box, 14 wb & 85 dl

3

Carolyn
Johnson

6:00 AM CrossFit

24:00

4

Taylor
Kuhnert

7:00 PM CrossFit

25:25

75lb

5

Jonelle
Harris

7:00 PM CrossFit

27:09

6

Elizabeth
Burke

6:00 AM CrossFit

28:28

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