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Components

Bar Muscle-ups

Metcon

Settings

Workout

Tri Sprint

Bar Muscle-ups (4x4 or use this time to work on progressions)

Bar Muscle-ups

https://www.youtube.com/watch?v=OCg3UXgzftc <<<Video

Metcon (4 Rounds for reps)

4 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike Erg
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.

Score is how many shuttle sprints you complete each round

Accessory

Tuesday
3 rounds:
Chin ups x 6-8
KB deficit push ups x 10
Dips x 6-8

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

Whiteboard:

Tuesday, January 28, 2020

Male Clients

1

adam
charlton

3:30pm CrossFit

4 x 4

1

Private

6:30pm CrossFit

4 x 4

1

Bobby
Maldonado

12:00pm CrossFit

1 x 4

1

Eric
Kinsley

6:30pm CrossFit

1 x 4

1

Jason
Ham

4:30pm CrossFit

4 x 4

1

Nate
Smith

12:00pm CrossFit

4 x 4

1

Shawn
Grushecky

4:30pm CrossFit

4 x 4

1

Stephen
Sutherland

5:30pm CrossFit

4 x 4

1

Will
Furlow

6:00am CrossFit

4 x 4

2

Aaron
Thomas

12:00pm CrossFit

1 x 2

3

Jeff
Martucci

6:00am CrossFit

4 x 1

4

Ray
Betler

3:30pm CrossFit

1 x 0

5

Jackson
Cramer

3:30pm CrossFit

4 x 4

6

nathan
kinsley

5:30pm CrossFit

1 x 3

7

Rob
Stansbury

5:30pm CrossFit

1 x 2

Did four sets 2-2-1-1

8

Greg
Eddy

6:30pm CrossFit

1 x 0

8

Karthi
M

6:30pm CrossFit

1 x 0

8

Rick
Kyle

6:30pm CrossFit

1 x 0

Female Clients

1

Briana
Kocher

5:30pm CrossFit

4 x 4

1

Phylicia
Hixson

5:30pm CrossFit

4 x 4

2

Amy
Brock

5:30pm CrossFit

1 x 1

Will eventually string bmus 🙃

3

Nicole
Opbroek

12:00pm CrossFit

1 x 28

Kipping pull up

4

Hannah
Abraham

3:30pm CrossFit

4 x 8

4 PU, 4 ring dips

5

Lexi
Douglas

8:00am CrossFit

1 x 2

Kipping PU

5

Natalie
Kovatch

8:00am CrossFit

1 x 2

Kipping pull-ups

6

Leigh
Chandler

4:30pm CrossFit

1 x 0