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"AVA"

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Workout

Wednesday

Warm-up

3 SETS
25ft Toe Walk
25ft Heel Walk
25ft Duck Walk
25ft High Skip

Into…

3 SETS
100m Jog*
5 Inch Worm + Push-Up
20 Pike Shoulder Taps

*Focus on Shoulders back & down away from the ears, arms relaxed.

Workout

"AVA" (AMRAP - Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

(No Measure)

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

Whiteboard:

Wednesday, April 21, 2021

Male Clients

1

Austin
Hatley

CrossFit: 4:30 PM

4 + 12

2

Ben
Barene

5:30pm CrossFit

4 + 0

2

Bob
Barene

CrossFit: 4:30 PM

4 + 0

2

Jim
Boora

CrossFit: 6:00 AM

4 + 0

3

Lyle
Bowe

CrossFit: 4:30 PM

3 + 4

4

Randy
Buehner

5:30pm CrossFit

4 + 0

65

5

Andy
Polmateer

CrossFit: 9:00 AM

3 + 7

85#

6

Kevin
Sparks

5:30pm CrossFit

3 + 0

65#

Female Clients

1

Isarai
Thieme

CrossFit: 4:30 PM

4 + 20

2

Brenda
Cardenas

CrossFit: 9:00 AM

4 + 1

Either 1 or 2, counting is hard:(

3

Lauren
Atwood

5:30pm CrossFit

3 + 16

4

Becky
Elder

CrossFit: 4:30 PM

3 + 4

5

Megan
McLean

5:30pm CrossFit

3 + 2

6

Tamara
Lyn

CrossFit: 12:00 PM

4 + 19

55 lbs

7

Karla
Smith

CrossFit: 6:00 AM

4 + 4

Row, bar only

8

Cristen
Rogers

CrossFit: 3:30 PM

3 + 11

45# RX runs

9

Tessie
Lang

CrossFit: 4:30 PM

3 + 4

"AVA" (AMRAP - Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21...

10

Nicole
McEntyre

5:30pm CrossFit

3 + 0

65# PC to overhead