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Workout

1.29.2022

Warm-Up

1 Round
10 Groiners
10 Single Unders
10 Plank Double Knee Tucks
10 Kip Swings

1 Round
10 Cossack Squats
10 Single Unders or DUs
10 Up Downs
5 Strict Pull Ups

1 Round
10 Bodyweight GM
10 Single Unders or DUs
5 Burpees
5 Kipping or Butter Fly Pull Ups

Warm-Up

Partner Metcon

Metcon (AMRAP - Rounds and Reps)

25 Min AMRAP (2 Person Teams)
*Switch after every full round*

20 DUs
5 Hang Power Cleans (185/125#)
5 Lateral Burpee Over Bar
5 Bar Muscle Ups

RX+: As Written
RX: 135/95#, 5 C2B
Intermediate: 95/65#, 5 Pull Ups
Beginner: 65/45#, DB Bent Over Row

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

Whiteboard:

Saturday, January 29, 2022

Male Clients

1

Marc
Jones

9:00am CrossFit

15 + 0

w/ John

2

Angel
Lecuona

9:00am CrossFit

14 + 0

But SU and Chest to Bar

3

Eric
Wrona

CrossFit: 10:00 AM

13 + 30

RX+ 7 rds complete w/Matt

3

Matt
Robinson

CrossFit: 10:00 AM

13 + 30

165Hc, dubs and singles, pu and ctb with Eric

4

Chase
Key

9:00am CrossFit

12 + 28

135#, BMU - with Torie

5

Joseph
Pina

9:00am CrossFit

20 + 30

su, 95, pullups Partnered w Shannon

6

John
Curl

9:00am CrossFit

15 + 0

Marc=8 / John = 7 … RX except DU for me.

7

Matthew
Martin

9:00am CrossFit

7 + 20

135#, Almost RX, but C2B didn’t all connect

Female Clients

1

Gina
Flores

9:00am CrossFit

11 + 26

w/ Sandrita

1

Sandra
Ortega

9:00am CrossFit

11 + 26

w/ Gini

2

Shannon
Poulston

9:00am CrossFit

20 + 30

JOE. 95#, SU Kipping PU Practice

3

Cathy
Willenborg

9:00am CrossFit

16 + 27

85#

3

Private

9:00am CrossFit

16 + 27