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Components

Metcon

Metcon

Settings

Workout

Thursday

Primer

A: Metcon (AMRAP - Rounds and Reps)

Rx =
8 minute AMRAP of:
10 box jump or step-ups (24/20)
2 wall walks or 15' handstand walk

Rx+=
8 minute AMRAP of:
10 box jumps or step-ups (24/20)
30' handstand walk

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
10 calorie ski or row
10 dumbbell lunges (50s/35s)
10 calorie bike
10 dumbbell lunges (50s/35s)

Rx+ =
15 minute AMRAP of:
15 calorie ski or row
10 dumbbell lunges (70s/50s)
15 calorie bike
10 dumbbell lunges (70s/50s)

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Whiteboard:

Thursday, April 14, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 5:00 AM

8 + 3

2

Josh
Patch

Open Gym

10 + 1

Odd rounds: step ups and wall walks Even: jumps and hs walk

3

Raghav
Singal

CrossFit: 5:30 PM

10 + 0

4

Jake
Adams

Open Gym

8 + 6

Step Ups #WinTheWarmup

5

Hunter
Brayton

CrossFit: 5:00 AM

8 + 5

6

BJ
Marsh

CrossFit: 5:00 AM

7 + 0

7

Andy
Kaestle

CrossFit: 5:00 AM

5 + 11

Box step ups, wall walks

7

Bud
Vazquez

CrossFit: 6:00 AM

5 + 11

8

John
Mullen

CrossFit: 5:00 AM

5 + 7

Maybe??

9

yasser
elhariry

CrossFit: 5:00 AM

5 + 4

10

Ben
Kulp

CrossFit: 12:00 PM

4 + 8

I think rounds/reps are correct(?)

11

Jon
Falkenburg

CrossFit: 5:30 PM

5 + 0

Lost count

Female Clients

1

Alaina
Savage

Open Gym

10 + 10

2

Myah
Pease

CrossFit: 4:30 PM

4 + 10

3

Irma
Vlasac

CrossFit: 6:00 AM

5 + 11

4

Megan
Landgraf

CrossFit: 5:30 PM

0 + 0

Didn’t count

5

Melanie
Sinclair

Open Gym

4 + 0