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Components

Metcon

Settings

Workout

200120

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

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 MINUTES
20 Situps
200m Run
20 cal row
(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 .

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Matt
Neid

6:00 PM CrossFit

7 + 10

2

Gabriel
Ramos

6:00 PM CrossFit

6 + 29

3

Matthew
Poland

5:00 PM CrossFit

6 + 21

Beat Brittany by 1 rep with shoes too small

3

Musa
Mahmud

7:00 PM CrossFit

6 + 21

4

Kenny
Stanley

5:00 AM CrossFit

6 + 9

5

Jacob
Verdin

5:00 PM CrossFit

6 + 2

6

Robert
Wells

12:00 PM Noon CrossFit

5 + 25

7

Aaron
Conger

5:00 AM CrossFit

5 + 22

7

Willie
Vera

5:00 AM CrossFit

5 + 22

Too early 😴

8

Private

5:00 PM CrossFit

5 + 21

8

Joe
Olivares

4:00 PM CrossFit

5 + 21

8

Robert
Nava

5:00 PM CrossFit

5 + 21

9

Cody
Preece

12:00 PM Noon CrossFit

5 + 20

10

Adam
Covin

9:00 AM CrossFit

5 + 0

10

John
Savage

6:00 PM CrossFit

5 + 0

10

TREVOR
KUBERA

7:00 PM CrossFit

5 + 0

11

eric
poole

12:00 PM Noon CrossFit

4 + 27

12

lionny
cantillo

9:00 AM CrossFit

4 + 0

12

Zachary
Kaspar

5:00 PM CrossFit

4 + 0

13

DAVID
TURNER

5:00 AM CrossFit

4 + 0

Female Clients

1

Brittany
Poland

4:00 PM CrossFit

6 + 20

2

Katy
Andrews

4:00 PM CrossFit

5 + 34

3

Anna
Akker

5:00 PM CrossFit

5 + 33

4

Jamie
Bivens

9:00 AM CrossFit

5 + 21

4

JuJu
Ardoin

5:00 PM CrossFit

5 + 21

4

Krystall
Wallace

12:00 PM Noon CrossFit

5 + 21

5

Ale
Sandoval

12:00 PM Noon CrossFit

5 + 20

6

kelly
mooney

9:00 AM CrossFit

4 + 35

7

Samantha
Weber

6:00 PM CrossFit

4 + 30

8

Elisa
Ramos

9:00 AM CrossFit

4 + 25

9

Gaby
Llamas

12:00 PM Noon CrossFit

4 + 24

10

ANGELICA
DELGADO

5:00 AM CrossFit

4 + 22

11

Karen
Tallant

12:00 PM Noon CrossFit

4 + 20

11

Morgan
Stickley

7:00 PM CrossFit

4 + 20

11

Nancy
Cruz

12:00 PM Noon CrossFit

4 + 20

12

Svani
Campos

7:00 PM CrossFit

4 + 3

13

Brenda
Bazaldua

9:00 AM CrossFit

4 + 0

13

Isabel
Lewis

6:00 PM CrossFit

4 + 0

14

Allison
Saylor

5:00 PM CrossFit

2 + 24

15

Chrissa
teel

12:00 PM Noon CrossFit

6 + 0

500mbike, airsquats

16

Maninder
Kaur

9:00 AM CrossFit

4 + 0

sub bike for run