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Components

Metcon

Settings

Workout

Thursday

Warm-up

EMOM x 8 MINUTES
Min 1 - :40 Bike (EZ) or Row
Min 2 - :40 Lunges
Min 3 - :40 Jumping Jacks
Min 4 - :40 Mountain Climbers

Workout

Metcon (AMRAP - Reps)

3 SETS FOR REPS
1:00 - DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - Alt V Ups
1:00 - Cardio of Choice (Bike/Row/Jump Rope/100m run

-Rest 1:00 b/t Sets-

(Score is Reps)

Cool Down

ROMWOD

(No Measure)

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Whiteboard:

Thursday, May 13, 2021

Male Clients

Jason
Rabinowitz

5:00 AM CrossFit

350 Reps

William
Striepeck

8:30 AM CrossFit

350 Reps

Run 200m per round

Jack
Berry

6:00 AM CrossFit

337 Reps

DBSU/DBIP/AS/T2B/Row

Kenneth
Smith

8:30 AM CrossFit

0 Reps

Twisted tea 500m row 500m ski 30 cal bike 400m run 10:35

Female Clients

Beckie
Carroll

8:30 AM CrossFit

315 Reps

row

Shayna
Rogers

6:00 AM CrossFit

329 Reps

#20

Jessica
Kelly

5:00 AM CrossFit

303 Reps