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Components

Metcon

Settings

Workout

Tuesday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

4X
10 Lateral lunges
3 Dollar bills
3 Skin the cats
8 Pistols off wooden box
10 Hollow bicycle

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Ab mat situps

*GHDSU RX+

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Whiteboard:

Tuesday, April 17, 2018

Male Clients

1

Dusty
Schmidt

6:00 PM CrossFit

26:33

2

Eric
williams

5:00 PM CrossFit

28:43

3

Anthony
Hodges

5:00 PM CrossFit

28:50

4

Adam
Burkholder

6:00 PM CrossFit

32:40

5

nathan
forshaw

5:00 PM CrossFit

24:26

6

Brian
Justusson

6:00 PM CrossFit

27:26

7

Christopher
Baltazar

6:00 PM CrossFit

28:07

8

Jamie
Jones

6:00 PM CrossFit

32:30

9

Michael
Beitenman

5:00 PM CrossFit

25:19

GHDSU, push press wall balls :(

Female Clients

1

Antoinette
Williams

5:00 PM CrossFit

26:04

2

Kristina
Stapleton

5:00 PM CrossFit

30:13

3

Stacy
Swiney

12:00 PM CrossFit

26:01

4

Josi
Gass

5:00 PM CrossFit

27:21

5

Allison
Sutter

12:00 PM CrossFit

28:15

6

Elise
Hodges

12:00 PM CrossFit

31:40

7

Mary
Mills

5:00 PM CrossFit

27:58

Bike

8

Joanna
Beatrice

5:00 AM CrossFit

29:34

9

Michelle
Smith

5:00 AM CrossFit

30:24

10

Kathy
Williamson

5:00 PM CrossFit

32:50

10lb wall ball , bike 1/2 cals, dead bugs

11

Lauren
Pilla

5:00 PM CrossFit

34:29