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Box Squat

Metcon

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Workout

Make each day your masterpiece. – John Wooden

Prehab

10 Banded Clam Shell (each side)
50ft Banded Side to side walk
2 Rounds

A1): Box Squat ( Box Squat 3x10 Tempo 31x1)

-A2) Side Plank Hold 3x30sec (each side)

WOD: Metcon (AMRAP - Rounds and Reps)

14min AMRAP
14 KB Swings
14 Hand Release Push Ups
14 Goblet Squats
14/12 Calorie Row
70lb/55lb 55lb/35lb 35lb/25lb

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

Whiteboard:

Monday, January 03, 2022

Male Clients

1

Francesco
Corvetto

5:15 PM CrossFit

3 x 10 @ 225 lbs

1x 255 2x 275

2

Juan
Betancur

9:00 AM CrossFit

3 x 10 @ 205 lbs

2

Malik
Grove

5:15 PM CrossFit

3 x 10 @ 205 lbs

1st set - 185 2nd set - 205 3rd set - 225

3

Euris
Castillo

9:00 AM CrossFit

3 x 10 @ 185 lbs

3

Manny
Torres

9:00 AM CrossFit

3 x 10 @ 185 lbs

4

Luis
Padilla

6:00 AM CrossFit

3 x 10 @ 155 lbs

135 , 2x 155

4

Michael
Sueing

7:00 AM CrossFit

3 x 10 @ 155 lbs

4

Pablo
Ospina

6:00 AM CrossFit

3 x 10 @ 155 lbs

5

Andre
Pierre

6:00 AM CrossFit

3 x 10 @ 135 lbs

5

Brian
Trank

6:00 AM CrossFit

3 x 10 @ 135 lbs

5

Jeancarlos
Reyes

5:15 PM CrossFit

3 x 10 @ 135 lbs

5

Pedro
Alvarez

6:00 AM CrossFit

3 x 10 @ 135 lbs

5

RONNY
COHEN

6:00 AM CrossFit

3 x 10 @ 135 lbs

6

Eduardo
Levi

5:15 PM CrossFit

3 x 10 @ 65 lbs

7

Elchonon
Shagalov

8:00 AM CrossFit

3 x 10 @ 35 lbs

8

Juanchi
Gonzalez

6:15 PM CrossFit

3 x 10 @ 0 lbs

Female Clients

1

Chandra
Pena

5:15 PM CrossFit

3 x 10 @ 125 lbs

2

Michelle
HALL

6:00 AM CrossFit

3 x 10 @ 105 lbs

2

Sarah
Wilson

9:00 AM CrossFit

3 x 10 @ 105 lbs

3

Isadora
Velazquez

6:00 AM CrossFit

3 x 10 @ 95 lbs

4

Coinncy
Pascal

7:15 PM CrossFit

3 x 10 @ 85 lbs

5

Clara
Garcia

7:00 AM CrossFit

3 x 10 @ 83 lbs