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Components

PICK YOUR POISON

Settings

Workout

Wednesday

Warm-up

ON A 10:00 RUNNING CLOCK…
3:00 Bike or Row (EZ-Moderate)
1:00 Childs Pose w/ Shoulder variation
1:00 Alt Glute Stretch
1:00 Alt. Calf Stretch
20 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretch
10 DB DL
10 DB Hang Muscle Clean

Workout

PICK YOUR POISON (Time)

5 ROUNDS FOR TIME
10 Hang DB Power Clean (35/25)(25/20)
20 cal row or 15 cal bike

(Score is Time)

15 min cap

RX+
50/35

Scaled
Less weight
Fewer cals

Finisher

Metcon (No Measure)

5 rounds for quality
8/8 SL DB Glute Bridges
10 hollow rocks (DB overhead option)
8/8 Standing SA DB Press
:30 plank
-Rest 30 sec between rds-

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

Whiteboard:

Wednesday, May 12, 2021

Male Clients

1

Nick
Trzesniowski

5:00 AM CrossFit

8:11

The quadfather

2

James
Wall

4:30 PM CrossFit

8:15

RX++ 70#

3

Austin
Haarmann

4:30 PM CrossFit

8:30

50lb db. Bike

4

Stefan
Chamlis

5:30 PM CrossFit

9:20

5

EJ
Walter

4:30 PM CrossFit

9:32

6

Kenneth
Smith

8:30 AM CrossFit

12:44

7

Derek
Pratten

4:30 PM CrossFit

7:01

15 cal bike. no 50s available. :(

8

Keith
Mangum

8:30 AM CrossFit

13:03

One set of 20

Female Clients

1

Kate
Carney

5:30 PM CrossFit

10:35

2

Katie
Brookes

8:30 AM CrossFit

11:27

3

Anita
Dean

8:30 AM CrossFit

11:58

4

Shelby
Makenzie

4:30 PM CrossFit

10:27

5

Lacy
McKinley

4:30 PM CrossFit

11:03

6

Shayna
Rogers

4:30 PM CrossFit

11:23

#30 db / row

7

Jessie
Pickett

8:30 AM CrossFit

11:25

8

Jessica
Johnson

5:00 AM CrossFit

13:41

9

Katie
Cuson

5:00 AM CrossFit

12:01

20 cal row. 15# DB

10

Leigh
Green

8:30 AM CrossFit

12:24