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Thursday BURN

READY

1.) 1 Round (0:00-8:00)
- 2:00 Row
- 8E Single Arm Upright Row (Light KB, DB, or Change Plate)
- 8E Single Leg RDL (Hold KB, DB, or Change Plate)
- 8 Tempo Goblet Squat (:03 Eccentric, :03 Hold in Bottom) (Hold KB, DB, or Change Plate)

* Allow 7:00 to brief E.S.D and provide some tips on KB movements following in E.S.D.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
Every 10:00 for 30:00 (15:00-45:00)
- 500M Row
- 9 KB Sumo Deadlift High Pull (70/53)
- 12 Russian KB Swings
- 15 KB Goblet Squats
- 12 Russian KB Swings
- 9 KB Sumo Deadlift High Pull
- 500M Row

* Allow 5:00 to clean up equipment and move on to ADAPTATION.

ADAPTATION

3.) 5:00 EMOM (50:00-55:00)
Minute 1: :45 Seated Forward Fold
Minute 2: :20E Pidgeon
Minute 3: :45 Child Pose
Minute 4-5: Shavasana

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

Whiteboard:

Thursday, February 24, 2022

Male Clients

1

Eric
Otero

4pm CrossFit

3 Rounds

1

Nate
Cobb

12pm CrossFit

3 Rounds

1

Paul
Miller

4pm CrossFit

3 Rounds

7:30-ish average

2

AJ!
Isabelo

6am CrossFit

3 Rounds

7:30,6:53,6:39; 53#

2

Private

6am CrossFit

3 Rounds

2

Christian
Lopez

12pm CrossFit

3 Rounds

2

Emilio
Lee

12pm CrossFit

3 Rounds

- round 1: 6:57 min - round 2: 7:07 min. - round 3: 8:10 min 10 ...

2

John
King

Results For Open Gym

3 Rounds

62#

2

George
M

12pm CrossFit

3 Rounds

#62 KB

2

Marionne
Matusalem

12pm CrossFit

3 Rounds

6:55, 7:12, 7:05 #53

2

Ryan
Figuerado

4pm CrossFit

3 Rounds

35kb 603,623,631

2

Ryan
Gift

6am CrossFit

3 Rounds

Female Clients

1

Betsy
Gelfand

5am CrossFit

3 Rounds

7.52 round 1 8.07 round 2 8.00 round 3

1

Elizabeth
Leahy

12pm CrossFit

3 Rounds

1

Gretchen
Otero

4pm CrossFit

3 Rounds

7:04, 7:24, 7:17

1

Private

5pm CrossFit

3 Rounds

1

Patrisha
Wilson

6am CrossFit

3 Rounds

1

Steph
Jarosz

12pm CrossFit

3 Rounds

6:10/6:50/7:45

2

Heather
Spears

5pm CrossFit

3 Rounds

Sub 25 cal bike

2

Jan
Hughes-Austin

4pm CrossFit

3 Rounds

26# kb

2

Kym
Janke

4pm CrossFit

3 Rounds

Ski 500/400m 53lbs

2

Shannon
Blyth

6am CrossFit

3 Rounds

KB DL.