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Components
Metcon
Settings
Location
(All)
Hunters Creek CrossFit
Program
COMP WODs
Crossfit Open
Hybrid AF 24/7 - OPEN GYM
Nutrition Coaching
Date
Workout
Monday - Hunters Creek CrossFit
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
OPEN GYM: 8:00 AM
9:00 AM CrossFit
OPEN GYM: 3:30 - 5:00pm
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (11/12)
Workout
Monday
Warm-up
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into...
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into...
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 20, 2020
Male Clients
1
Coach Thiago
Lima
OPEN GYM: 3:30 - 5:00pm
7 + 0
2
Emmanuel
Velez
5:00 PM CrossFit
6 + 4
3
Coach
Johnny
6:00 PM CrossFit
8 + 8
Mostly C2B
4
Jose
Arandia
7:00 PM CrossFit
8 + 0
5
Coach Antonio
Rodriguez
7:00 AM CrossFit
7 + 8
6
Gustavo
Jordan
6:00 AM CrossFit
6 + 0
7
Chris
Tuma
6:00 AM CrossFit
5 + 8
7
Kyle
Deer
5:00 PM CrossFit
5 + 8
8
Dequane
Stobbs
9:00 AM CrossFit
5 + 7
9
chris
rose
6:00 AM CrossFit
5 + 0
9
Miguel
Bolaños
9:00 AM CrossFit
5 + 0
Female Clients
1
Winny
Tallini
7:00 AM CrossFit
7 + 5
2
Irihuska
Morales
7:00 AM CrossFit
6 + 0
3
Private
6:00 PM CrossFit
7 + 0
4
Pauline
Maldonado
6:00 PM CrossFit
6 + 8
Kipping PU..not C2B
5
Coach Melisa
Riera
6:00 AM CrossFit
6 + 4
6
Shearly
Younes
7:00 AM CrossFit
6 + 0
7
Coach Dayana
Estrada
6:00 AM CrossFit
5 + 8
8
Fiorella
Cedeno
9:00 AM CrossFit
5 + 0
8
Francis
Diaz
9:00 AM CrossFit
5 + 0
9
Yanihuska
Morales
7:00 AM CrossFit
4 + 8
banded
10
Claudia
Herrera
6:00 AM CrossFit
3 + 0
10
Eugenia
Cordoba
6:00 AM CrossFit
3 + 0
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