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Components

Metcon

Settings

Workout

Stretch Pants

Mobility

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
21 AbMat Sit-ups
15 Calorie Row
9 Lateral Burpees Over Rower

Accessory

3 rounds:
Snatch grip deadlift x 5 ( moderate weight)
½ kneeling KB press x 8 each https://www.youtube.com/watch?v=HyL9SkBTqn0
DB snatch high pulls x 5 each https://www.youtube.com/watch?v=p0qeabiD-S0

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

Whiteboard:

Thursday, February 13, 2020

Male Clients

1

Stephen
Sutherland

3:30pm CrossFit

9 + 40

2

Justin
Arndt

4:30pm CrossFit

9 + 37

3

Alek
Kesselring

8:00am CrossFit

8 + 35

4

Aaron
Thomas

3:30pm CrossFit

8 + 27

5

Shawn
Grushecky

5:30pm CrossFit

8 + 21

6

Aaron
Frymier

5:30pm CrossFit

8 + 0

6

Private

6:30pm CrossFit

8 + 0

7

Bobby
Stanley

4:30pm CrossFit

7 + 40

8

Jack
Grushecky

5:30pm CrossFit

7 + 38

9

nathan
kinsley

5:30pm CrossFit

7 + 21

10

Brandon
Cook

5:30pm CrossFit

7 + 8

11

Jackson
Cramer

3:30pm CrossFit

7 + 0

12

Grayson
Baughman

5:30pm CrossFit

6 + 44

13

Rick
Kyle

6:30pm CrossFit

6 + 0

14

davidj
myers

6:00am CrossFit

0 + 0

15

Nathan
Shirkey

12:00pm CrossFit

8 + 0

16

Tom
Henson

6:00am CrossFit

7 + 26

17

Greg
Eddy

6:30pm CrossFit

7 + 0

18

Karthi
M

6:30pm CrossFit

6 + 38

19

Guadalupe
Leon

7:30pm CrossFit

6 + 21

20

Matthew
Hancock

8:00am CrossFit

6 + 0

21

adam
charlton

3:30pm CrossFit

0 + 0

Female Clients

1

Sarah
Civitillo

6:00am CrossFit

8 + 21

2

Carly
Moore

12:00pm CrossFit

7 + 36

3

chelsea
workman

4:30pm CrossFit

7 + 31

4

Briana
Kocher

5:30pm CrossFit

7 + 16

5

Amelia
Parsons

7:30pm CrossFit

7 + 0

6

April
Marshalek

4:30pm CrossFit

6 + 37

7

Kelsey
Murray

4:30pm CrossFit

6 + 21

8

Cindy
Victor

6:30pm CrossFit

5 + 39

9

Lexi
Douglas

7:30pm CrossFit

5 + 27

10

Kalyn
Noechel

5:30pm CrossFit

5 + 3

11

Natalie
Kovatch

8:00am CrossFit

7 + 5

12

Private

6:00am CrossFit

7 + 0

13

Mary
Oldham

6:00am CrossFit

6 + 36

14

zahira
reyes

7:30pm CrossFit

6 + 31

15

Hana
Thixton-Nolan

12:00pm CrossFit

6 + 21

Step over on burpees 🤷🏻‍♀️

15

Lisa
Henson

6:00am CrossFit

6 + 21

16

Erin
McCarthy

12:00pm CrossFit

6 + 18

17

Nicole
Opbroek

12:00pm CrossFit

6 + 0

18

Rebecca
Stansbury

12:00pm CrossFit

5 + 39

45 sec plank instead of sit ups

19

Andrea
Johnston

8:00am CrossFit

5 + 11

20

Laci
Billotti

6:00am CrossFit

5 + 4

21

Leigh
Chandler

4:30pm CrossFit

0 + 0