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Components

Metcon

Settings

Workout

Monday

Warm-up

AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
15 Deadlifts (185125)|(135/105)
25 Sit-Ups
35 Double Unders

(Score is Time)

*15 min cap

RX+
225/155

Scaled
Less weight
70 SU
Fewer rounds

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Whiteboard:

Monday, May 03, 2021

Male Clients

1

Ian
Hopper

6:30 PM CrossFit

8:31

2

Stefan
Chamlis

5:30 PM CrossFit

12:00

I no likes double unders

3

EJ
Walter

4:30 PM CrossFit

14:05

4

Jack
Berry

6:00 AM CrossFit

8:55

5

Randall
Patterson

8:30 AM CrossFit

12:40

6

William
Striepeck

8:30 AM CrossFit

13:57

7

Jason
Rabinowitz

5:00 AM CrossFit

14:58

8

Bruce
Vredenburg

5:00 AM CrossFit

11:38

155#

9

Eli
Brewton

6:00 AM CrossFit

12:00

165#, SU

10

Joe
Wojnarwsky

4:30 PM CrossFit

13:42

135# and su

11

Kenneth
Smith

8:30 AM CrossFit

14:17

Rx weight. Single unders, strict situps

12

Dustin
Krohn

6:30 PM CrossFit

14:55

Single Unders

Female Clients

1

Bri
Pichler

5:30 PM CrossFit

10:34

2

Abby
Morales

4:30 PM CrossFit

12:04

3

Shayna
Rogers

4:30 PM CrossFit

13:45

4

Alyssa
LaFleur

5:00 AM CrossFit

15:00

5

Emily
Werner

6:30 PM CrossFit

11:13

105#, SU

6

Jordyn
Bennett

6:30 PM CrossFit

11:18

70 singles

7

Rachel
Vrooman

5:30 PM CrossFit

12:02

RX weight, single unders

8

Crystal
Millard

4:30 PM CrossFit

12:21

85lbs, single unders

9

Lakeisha
Crouch

6:30 PM CrossFit

13:30

155lb and SU

10

Carmen
Thompson

4:30 PM CrossFit

14:03

RX weight/single unders

11

Jessie
Pickett

8:30 AM CrossFit

14:38

RX weight; 70 singles