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Metcon

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Workout

Wednesday

Warm-up

15 mins

Gymnastics

20 mins

1x50 Incline Push-ups on 30" box.
*Try for an unbroken set

Followed by…
Every 20 sec for 3 mins
Practice perfect kick ups to wall
*Hold for 2 seconds then kick off wall

Followed by…
3 min EMOM
1 wall walk + 30 sec HS Hold

Followed by…
3x60 sec HS Hold kicking up to wall
*Rest as needed

Metcon

Metcon (3 Rounds for reps)

3 sets
3 min AMRAP
5 Burpee Box Jump Overs (24/20)
10 T2B
Rest 2 min after each 3 min AMRAP

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

Whiteboard:

Wednesday, May 03, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

152 Total Reps

2

Jake
Jerles

7:00 PM CrossFit

139 Total Reps

3

Jason
Cansler

6:00 PM CrossFit

136 Total Reps

4

Robert
Herford

6:00 PM CrossFit

133 Total Reps

5

Mark
Darvill

5:00 AM CrossFit

101 Total Reps

6

Justin
Flatt

9:00 AM CrossFit

85 Total Reps

7

Carlos
Jara

5:00 PM CrossFit

153 Total Reps

8

Brad
Brodzinski

5:00 PM CrossFit

146 Total Reps

k2c

9

Joey
White

5:00 PM CrossFit

142 Total Reps

kte

10

Charles
Kennedy

11:00 AM CrossFit

140 Total Reps

knee ups 20 in box

11

David
Seaman

11:00 AM CrossFit

137 Total Reps

knee up 24 in box

11

Sean
Kennedy

6:00 AM CrossFit

137 Total Reps

12

Dan
Carley

5:00 AM CrossFit

131 Total Reps

13

Alan
Tucker

6:00 PM CrossFit

130 Total Reps

14

Mike
Morelli

5:00 AM CrossFit

101 Total Reps

20", knee ups

Female Clients

1

Esther
Aguayo

6:00 PM CrossFit

140 Total Reps

2

Ann Marie
Hubbard

6:00 PM CrossFit

124 Total Reps

2

Jackie
Cansler

6:00 PM CrossFit

124 Total Reps

3

Michelle
Shuck

9:00 AM CrossFit

120 Total Reps

4

Jenny
Rosas

5:00 PM CrossFit

152 Total Reps

5

Page
Hannon

6:00 AM CrossFit

141 Total Reps

20in box, knee ups

6

Lorin
Scates

5:00 PM CrossFit

138 Total Reps

7

Courtney
Schuler

9:00 AM CrossFit

127 Total Reps

step overs (ankle) 5t2b/5hkr each rd

8

Ivette
Morales

9:00 AM CrossFit

125 Total Reps

9

Michelle
Perno

5:00 PM CrossFit

121 Total Reps

10

Caitlin
Woodrow

7:00 PM CrossFit

114 Total Reps

knees to elbows

11

Martha
Brown

6:00 PM CrossFit

103 Total Reps

12

Pam
Overcash

9:00 AM CrossFit

100 Total Reps

T2R

13

Nikki
Kirsch

9:00 AM CrossFit

99 Total Reps

knee raises mix with k2e