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Metcon

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Workout

Tuesday

Warm-up

3:00 Bike

2 ROUNDS
15 Jumping Jacks
12 Lunges
6/6 SA Bent Over Row

Into…

2 ROUNDS
12 Hollow Rocks
10 Goblet Lunges
6 Ring Rows

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

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Whiteboard:

Tuesday, December 15, 2020

Male Clients

1

Octavio
Alejandre

CrossFit: 4:30 PM

4 + 3

2

Jim
Boora

CrossFit: 6:00 AM

3 + 30

3

Bob
Barene

CrossFit: 4:30 PM

3 + 20

4

Mike
Machowek

CrossFit: 4:30 PM

3 + 12

Green KB

5

Stanley
Cruz

CrossFit: 12:00 PM

3 + 18

20 cal bike 35lbs dumbell

6

Austin
Hatley

CrossFit: 4:30 PM

3 + 15

50# but not high enough on some chest to bars

Female Clients

1

Brenda
Cardenas

CrossFit: 9:00 AM

3 + 23

20cal bike/ 25#

2

Karla
Smith

CrossFit: 6:00 AM

4 + 18

No weight and used rower

3

Tessie
Lang

CrossFit: 4:30 PM

4 + 0

4 round 3 calories rows

4

Eleanore
Machowek

CrossFit: 3:30 PM

3 + 40

25lb

5

Megan
McLean

5:30pm CrossFit

3 + 30

Row, 15# kb, ring rows/bb rows

6

Private

6:30pm CrossFit

3 + 22