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Metcon

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Workout

3.30.2022

Warm-up

2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
– Rest :30

2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups

Warm-Up

Deadlift Review & Build-up

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

Intermediate: Same
Beginner: 65/95lb & knee pushups

Warm-Up

Metcon (No Measure)

Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

9 + 25

1st rd :37sec

2

Josh
Littauer

5:00 pm CrossFit

9 + 6

3

Eric
Leininger

5:00 am CrossFit

8 + 6

4

Nir
Nehory

12:00 PM CrossFit

8 + 4

4

Ricky
Gonzalez

12:00 PM CrossFit

8 + 4

5

Joseph
Pina

6:00 pm CrossFit

7 + 15

6

Rob
Helm

7:00 am CrossFit

7 + 6

7

Sudheer
Reddy

5:00 pm CrossFit

7 + 4

8

John
Curl

5:00 pm CrossFit

7 + 3

mickey approved

9

Anu
—

5:00 pm CrossFit

7 + 0

10

Eric
Micek

6:00 am CrossFit

6 + 26

11

Mickey
$ Admony

5:00 pm CrossFit

6 + 20

12

David
Guerra

5:00 am CrossFit

6 + 16

Hips off ground

12

Kyle
Jones

6:00 am CrossFit

6 + 16

13

Eugene
Tsimberg

6:00 pm CrossFit

6 + 15

13

Matt
Robinson

8:00 PM CrossFit

6 + 15

14

Jeff
Carenza

5:00 pm CrossFit

6 + 7

15

Antonio
Perez

CrossFit 7:00 PM

6 + 6

16

Chris
Hahn

12:00 PM CrossFit

6 + 4

17

Chase
Key

CrossFit 7:00 PM

6 + 0

17

Ronen
Nagar

6:00 pm CrossFit

6 + 0

18

Taylor
Smith

5:00 am CrossFit

5 + 21

19

Daniel
Russell

5:00 pm CrossFit

5 + 20

20

Iddo
Katz

CrossFit 7:00 PM

5 + 15

20

Stoney
Laurel

8:00 PM CrossFit

5 + 15

20

Tom
Machness

CrossFit 7:00 PM

5 + 15

21

Ido
Nagar

CrossFit 7:00 PM

5 + 14

22

Kourtland
Hite

6:00 pm CrossFit

5 + 0

23

Noel
Janacek

5:00 am CrossFit

4 + 21

Dave approved

24

Stoney
Laurel

7:00 am CrossFit

4 + 15

25

Craig
Kamrowski

CrossFit 7:00 PM

4 + 9

26

Brian
Poulston

6:00 pm CrossFit

4 + 0

27

Alex
De Chermont

6:00 am CrossFit

5 + 5

28

Private

CrossFit 7:00 PM

2 + 22

Female Clients

1

Sandra
Ortega

6:00 pm CrossFit

6 + 18

2

Judy
Russell

5:00 pm CrossFit

6 + 16

3

Natalee
Peak

5:00 pm CrossFit

6 + 6

4

Carley
Hanley

5:00 am CrossFit

6 + 5

5

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

6 + 0

6

Private

5:00 pm CrossFit

5 + 28

7

Shannon
Poulston

6:00 pm CrossFit

5 + 27

8

Keren
Nehory

7:00 am CrossFit

5 + 23

9

Luz
Retana

CrossFit 7:00 PM

5 + 21

9

Shivani
Patel

5:00 am CrossFit

5 + 21

10

Gina
Flores

CrossFit 7:00 PM

5 + 17

11

Stephanie
Carenza

5:00 am CrossFit

5 + 16

12

Susan
Jost

5:00 am CrossFit

5 + 4

13

Neelima
Agrawal

5:00 am CrossFit

4 + 10

14

Kris
Fanning

7:00 am CrossFit

4 + 9

15

Beth
Lee

5:00 am CrossFit

3 + 5

long break - back tightened up

16

Kelsea
Johnson

6:00 pm CrossFit

7 + 7

Knee hand release pushups / 95lbs

17

MARGUERITE
ALBA

12:00 PM CrossFit

5 + 20

18

Claudia
Travers

5:00 pm CrossFit

4 + 15

85# & knee hand release push-ups

19

Jamie
Fougerousse

8:00 PM CrossFit

4 + 0

15 deadlifts 5 hand-release push ups