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Components

Metcon

Settings

Workout

Functional Bodybuilding

Functional BodyBuilding

Warm up

Agility Ladder Drills- 5 -7 min

Movement Prep/Demo

Metcon (AMRAP - Rounds and Reps)

AMRAP 30
10..9..8..7..6..5..4..3..2...1

Russian KB Swings
Sumo Stance Goblet Squat
Close Grip DB Floor Press
Pike Raises Over KB (L & R= 1)
Banded BOR

*Every 3 min do 20 lateral plate skips (L & R = 1) + 5 BB or DB Bicep Curls

*Mod weight for KB and DB

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

Whiteboard:

Friday, January 29, 2021

Male Clients

1

Patrick
Riley

5:30 PM CrossFit

2 + 0

53# KB 50# DB Floor Press 35# DB Curl

2

Kenneth
Smith

4:30 PM CrossFit

1 + 119

44# kb , 26# db

3

Stefan
Chamlis

5:30 PM CrossFit

2 + 222

53# KB & 35#DB

4

Harry
Green

8:30 AM CrossFit

1 + 108

Female Clients

1

Jessie
Pickett

8:30 AM CrossFit

2 + 10

20# dbs | 44# kb | red band

2

Codi
Ready

5:30 PM CrossFit

2 + 0

3

Lakeisha
Crouch

5:30 PM CrossFit

1 + 475

44lb kb 40lb press 35lb curl

4

Katie
Brookes

8:30 AM CrossFit

1 + 277

44lb kb, 30lb DB and Blue band

5

Anita
Dean

4:30 PM CrossFit

1 + 170

44#, 25#db, blue

6

Shelby
Makenzie

4:30 PM CrossFit

2 + 30

15lbs 35kb

7

Lianne
San Andres

8:30 AM CrossFit

2 + 10

8

Crystal
Berry🫐

6:00 AM CrossFit

1 + 215

Green kb 20lb db

9

Aditi
Garg

6:00 AM CrossFit

1 + 200

15lb dB, green kb, red band

9

Rachel
Vrooman

4:30 PM CrossFit

1 + 200

35# kb, 15# db, orange band

10

Amanda
Carrubba

6:00 AM CrossFit

1 + 119

15lb

11

Kallie
Hatfield

6:00 AM CrossFit

1 + 55

10# DB