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Metcon

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Workout

Wednesday

Warm-up

AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups

Into…

AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 25 MINUTES
1000/800m Row
14 Alt. DB/KB Front Rack Lunges (35/25)(25/20)
16 Toes to Bar
18 Box Jumps (24/20)

(Score is Rounds + Reps)

RX+
50/35

Scaled
Less weight
HKR
Step Ups

Cool Down

FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

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Whiteboard:

Wednesday, May 05, 2021

Male Clients

1

Ian
Hopper

4:30 PM CrossFit

4 + 0

+100m row

2

Nick
Trzesniowski

5:00 AM CrossFit

3 + 1

3000m aab

3

Stefan
Chamlis

5:30 PM CrossFit

2 + 31

Eww

4

William
Striepeck

5:30 PM CrossFit

3 + 0

3 + 470m row

5

Bruce
Vredenburg

5:30 PM CrossFit

2 + 19

Female Clients

1

Kate
Carney

5:30 PM CrossFit

3 + 0

649m

1

Shayna
Rogers

4:30 PM CrossFit

3 + 0

2

Jordyn
Bennett

6:30 PM CrossFit

4 + 0

Bike

3

Emma
Hopper

4:30 PM CrossFit

3 + 3

Full 4th row Plus 2 lunges

4

Jessie
Pickett

8:30 AM CrossFit

3 + 0

5

Anita
Dean

8:30 AM CrossFit

3 + 0

Leg raises/couple ttb

5

Crystal
Berry🫐

6:00 AM CrossFit

3 + 0

240m in the 4th round 20lb db, knee ups

5

Mandy
Resmondo

5:30 PM CrossFit

3 + 0

413 m

6

Lacy
McKinley

4:30 PM CrossFit

2 + 41

2400 m AAB, 20# DB, HKR

7

Jessica
Kelly

5:00 AM CrossFit

2 + 38

T2b/hkr 7 into box jumps

8

Jessica
Johnson

5:00 AM CrossFit

2 + 27

9

Abby
Morales

8:30 AM CrossFit

2 + 15

20# DB, HKR, 20inch