Public Whiteboard

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Components

Metcon

Metcon

Settings

Workout

1.22.20

Warm Up
400m Row
10 Medball Cleans
10 KBS

Metcon (Time)

For Time(25min CAP)

800m Run
60 DB Snatch
40 T2B
20 Deadlifts
10 Power Cleans
20 Deadlifts
40 T2B
60 DB Snatch
800m Run

Grind Baby Grind. All weights should be moderate so you can move them efficiently. T2B Gymnastics should be completed in no more than 6 sets. Have fun!

Metcon (AMRAP - Rounds and Reps)

4min ABRAP
30 Deadbugs
60 Flutter Kicks
30 Situps

Cool Down
Grab a foam roller or barbell and mash your sore muscles

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

Whiteboard:

Wednesday, January 22, 2020

Male Clients

1

Herbert
Segura

6:00 am CrossFit

24:52

Bar work @155lbs

2

Andy
Hengstebeck

11:45 AM CrossFit

25:00

35# db/ 135# bb

2

Diego
Mateo

4:30 pm CrossFit

25:00

2

Ken
Saksa

5:30 pm CrossFit

25:00

135, 25 reps and run left

2

Michael
Winship

8:00 am CrossFit

25:00

95# barbell, knee raises, 30# db

2

Mike
Kumbat

4:30 pm CrossFit

25:00

ended with 200M run

3

Costa
Poulias

6:00 am CrossFit

28:35

155, 50db, t2b

Female Clients

1

Marilyn
Stein

8:00 am CrossFit

22:48

row, 12lb DB, 45lb bar, knee raises

2

Kelly
Stakely

8:00 am CrossFit

24:01

95lb, 35lb, straight leg raises

3

Brittany
Whaley

5:30 pm CrossFit

24:15

20lb 75lb

4

Laura
Paradiso

6:00 am CrossFit

25:00

45snatches 95lb 55lb 25lb

4

Lori
Bevins

6:00 am CrossFit

25:00

DNF.. 300m row to go :(

5

Nancy
Finch

8:00 am CrossFit

47:00

DB-10#,T2B-knee ups,DL-35#,