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Workout

3.23.2022

Warm-up

1 set:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)

1 set:

10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on rings

1 set:
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm

1 set:
10 ring push-ups
10 box step-ups (24/30 in)

Warm-Up

4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice

2 sets:
1-3 strict chest-to-bar pull-ups
3 ring push-ups
6 box step-ups (workout height)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)

Intermediate:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)

Beginner:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)

Warm-Up

Accumulate:
30 Reps of Shoulder ATY drill
w/2.5 to 5lb plates

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

Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

9 + 27

2

Tom
Machness

CrossFit 7:00 PM

9 + 2

3

Eric
Leininger

5:00 am CrossFit

8 + 13

4

Mickey
$ Admony

5:00 pm CrossFit

7 + 3

redo

5

Harikrishna
Siliveri

12:00 PM CrossFit

7 + 0

last set ring push up is hard

6

Ido
Nagar

6:00 pm CrossFit

6 + 32

7

Mickey
$ Admony

5:00 am CrossFit

6 + 4

Monday

8

Joseph
Pina

6:00 pm CrossFit

6 + 2

9

Eric
Wrona

6:00 am CrossFit

16 + 2

30min/green band/20in step

10

Eric
Micek

5:00 pm CrossFit

8 + 21

4 rounds RX; Strict Pulls last 4+ rounds

11

Ronen
Nagar

CrossFit 7:00 PM

7 + 5

20״ box Strict pull ups

12

Tom
Powers

12:00 PM CrossFit

7 + 2

11 c2b total, int rest

13

Antonio
Perez

CrossFit 7:00 PM

7 + 0

14

Sudheer
Reddy

5:00 pm CrossFit

6 + 20

Strict pull ups, rest rx

15

John
Curl

5:00 pm CrossFit

6 + 16

16

Eugene
Tsimberg

6:00 pm CrossFit

6 + 15

All RX except box @24. Too short for 30

17

Noel
Janacek

12:00 PM CrossFit

6 + 4

purp band, HR PU, 30" step

18

Anu
—

CrossFit 7:00 PM

6 + 0

Banded pullups

18

Chance
Fuller

5:00 am CrossFit

6 + 0

purple band pullups dumbbell pushups 24 in box

18

Niranjan
Sarvi

7:00 am CrossFit

6 + 0

18

Private

5:00 am CrossFit

6 + 0

19

Kourtland
Hite

6:00 pm CrossFit

5 + 19

Intermediate

20

Lotan
Stern

5:00 am CrossFit

5 + 9

Strict PU / ring PU / 30” box step up

21

Brian
Poulston

5:00 pm CrossFit

5 + 0

banded pullups, inclined ring pushups, 30" box

Female Clients

1

T
Eamma

6:00 pm CrossFit

7 + 30

2

Annie
Jockisch

12:00 PM CrossFit

9 + 30

strict pu, ring push up, 24" box

3

Stephanie
Carenza

5:00 am CrossFit

9 + 0

purple band

4

Morgan
Littauer

5:00 pm CrossFit

8 + 20

24in box, band pull ups, assist pushups

5

Sherika
Johnson

8:00 PM CrossFit

8 + 18

banded pullup #20 box

6

Carley
Hanley

5:00 am CrossFit

8 + 5

purple band, push ups

6

Private

5:00 pm CrossFit

8 + 5

7

Luz
Perez

12:00 PM CrossFit

8 + 3

Banded

8

Claudia
Travers

5:00 pm CrossFit

7 + 31

Banded pull ups green & 2 black, knee push-ups & 24 inch box

9

Luz
Retana

CrossFit 7:00 PM

7 + 13

Intermediate

10

Sarah
Ezell

5:00 am CrossFit

7 + 9

Push ups, green band, 20in

11

Cathy
Landry

5:00 pm CrossFit

7 + 3

Intermediate

12

Stacey
Davis

5:00 am CrossFit

6 + 25

RR, HRPU, 20' box

13

Sandra
Ortega

6:00 pm CrossFit

6 + 11

24 inch box, green band ch2b, / pullups, ring push ups

14

Kelsea
Johnson

6:00 pm CrossFit

6 + 10

24 in box/ green & 2 black bands/ high ring rows

15

Shannon
Poulston

5:00 pm CrossFit

6 + 6

Green Band Strict PU, Push Ups, 24 inch box

16

Gina
Flores

CrossFit 7:00 PM

5 + 20

strict PUs, ring PUs, 24in.

17

Neelima
Agrawal

5:00 am CrossFit

5 + 17

banded pu, scaled push up , 20 in box

18

Ari
Angulo

7:00 am CrossFit

3 + 1

10 min Pull ups with bands