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DB Rows

Metcon

Settings

Workout

Tanktop Tuesday!

Warm-up

Partners
2 Rounds (EACH)
A: 0:20 Hanging Hollow Hold
B: 10 Scap Pull-ups
2 Rounds (EACH)
A: 20 Banded Face Pulls
B: 0:20 Handstand Hold
2 Rounds (EACH)
A: 10 DB Rows / side (moderate)
B: 10 Banded Low Ext. Rotations (switch arms when your partner switches)

Strength

superset each DB Row with :30 Handstand progressions

DB Rows (4x10 @ YOUR PICK)

These are incline bench 2 arm DB Rows
15 minutes

Metcon

Metcon (AMRAP - Reps)

On the 4:00 x 5 Rounds:
25/20 Calorie Bike
15 Chest-to-bar Pull-Ups
Max Strict HSPU in time remaining

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

Whiteboard:

Tuesday, April 16, 2019

Male Clients

1

Private

5pm CrossFit

4 x 10 @ 65 lbs

1

Rashaad
Scott

5pm CrossFit

4 x 10 @ 65 lbs

1

Trenton
Mulder

5pm CrossFit

4 x 10 @ 65 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

4 x 10 @ 60 lbs

handstand walks over plates/steps

3

Davey
Melzer

5pm CrossFit

4 x 10 @ 55 lbs

4

Adam
Gelfand

12pm CrossFit

4 x 10 @ 50 lbs

4

Bill
Curci

4pm CrossFit

4 x 10 @ 50 lbs

4

Chad
Baker

12pm CrossFit

4 x 10 @ 50 lbs

4

Craig
Kreinest

5pm CrossFit

4 x 10 @ 50 lbs

4

Fabricio
🦍

12pm CrossFit

4 x 10 @ 50 lbs

4

Izick
Espinoza

5pm CrossFit

4 x 10 @ 50 lbs

4

Lenny
T

12pm CrossFit

4 x 10 @ 50 lbs

4

Olivier
Derei

7pm CrossFit

4 x 10 @ 50 lbs

4

Ryan
Goderre

5pm CrossFit

4 x 10 @ 50 lbs

4

S.W
SHIM

12pm CrossFit

4 x 10 @ 50 lbs

5

Jaimeson
Pollen

5pm CrossFit

4 x 10 @ 40 lbs

5

Moe
Mubarak

7am CrossFit

4 x 10 @ 40 lbs

z-press 30# db

5

Robby
Tabellija

12pm CrossFit

4 x 10 @ 40 lbs

left elbow

5

Ron
Kao

6pm CrossFit

4 x 10 @ 40 lbs

5

Ryan
Holcombe

6pm CrossFit

4 x 10 @ 40 lbs

5

Tony
Huynh

7am CrossFit

4 x 10 @ 40 lbs

6

Mel
Nutter

7pm CrossFit

4 x 10 @ 30 lbs

7

Jim
Pinkerton

6am CrossFit

2 x 10 @ 50 lbs

7

AJ!
Isabelo

6am CrossFit

1 x 10 @ 55 lbs

35-45-50-55

7

Nate
Cobb

8am CrossFit

1 x 10 @ 70 lbs

50, 60, 65, 70

7

Scott
Kellner

6am CrossFit

1 x 10 @ 60 lbs

Female Clients

1

Kait
Pollen

5pm CrossFit

4 x 10 @ 50 lbs

25# dbs

2

Nicole
Schneider

12pm CrossFit

4 x 10 @ 45 lbs

3

Gracie
Laciste

4pm CrossFit

4 x 10 @ 35 lbs

3

Kym
Janke

4pm CrossFit

4 x 10 @ 35 lbs

superset with handstand walk attempts to wall

3

Laura
Ringgold

4pm CrossFit

4 x 10 @ 35 lbs

35/hand

4

ashley
green

6pm CrossFit

4 x 10 @ 30 lbs

4

Donica
Ryder ⛵️

6am CrossFit

4 x 10 @ 30 lbs

4

Maria
Mercado

6pm CrossFit

4 x 10 @ 30 lbs

4

Sharon
Yoon 🦄

12pm CrossFit

4 x 10 @ 30 lbs

4

Theresa
Brinsa

4pm CrossFit

4 x 10 @ 30 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

4 x 10 @ 30 lbs

5

Kelly
Hill

7am CrossFit

4 x 10 @ 25 lbs

6

Gretchen
Otero

5pm CrossFit

4 x 10 @ 20 lbs

6

kasey
stark

5pm CrossFit

4 x 10 @ 20 lbs

6

Sarah
Ross

6am CrossFit

4 x 10 @ 20 lbs

7

Megan
Roberts

12pm CrossFit

4 x 10 @ 15 lbs

7

Tara
Larson

7am CrossFit

4 x 10 @ 15 lbs

8

Ruth
Rittermann

7pm CrossFit

4 x 10 @ 3 lbs

9

Alissa
Cobb

6am CrossFit

1 x 10 @ 30 lbs

9

Patricia
Brown

12pm CrossFit

1 x 10 @ 45 lbs

20-25-30-45

9

Patrisha
Wilson

6am CrossFit

1 x 10 @ 35 lbs