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Metcon

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Workout

06/14/2022

Strength Work

8 Minute Abs (No Measure)

45 sec Basic Crunch
45 sec Right Oblique Crunch
45 sec Left Oblique Crunch
45 sec Toe Touches
45 sec Reverse Crunch
45 sec Right Side Crunch
45 sec Left Side Crunch
45 sec Push Throughs
45 sec Leg Pushes
45 sec Alternating Curls
45 sec Curl

Metcon (AMRAP - Rounds and Reps)

AMRAP in 16 Minutes
12 Kettlebell Swings (53/35)
06 Burpee Box Jump Overs (24/20)
12 Single Arm Dumbbell Thrusters (6L/6R, 50/35)
06 Burpee Box Jump Overs

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Whiteboard:

Tuesday, June 14, 2022

Male Clients

1

Kolton
Brock

CrossFit: 8:30 AM

4 + 18

70 box jump over burpees

2

Chase
Young

CrossFit: 5:30 AM

3 + 24

30", 70s

3

Kevin
Korinek

CrossFit: 5:30 AM

3 + 12

30", 70lb

4

Denver
Diefenbach

CrossFit: 5:30 AM

4 + 13

5

Jonny
Maciel

CrossFit: 5:30 AM

4 + 3

6

Seth
McClellan

CrossFit: 5:30 AM

3 + 25

7

kyle
lawles

CrossFit: 8:30 AM

3 + 24

8

Aaron
Forehand

CrossFit: 8:30 AM

2 + 30

9

Matt
Bratcher

CrossFit: 5:30 AM

5 + 24

25lb, 35lb

10

Reid
Christner

CrossFit: 5:30 AM

5 + 0

44lb

11

Scottie
Davis

CrossFit: 4:30 PM

4 + 14

35 lb db 53lb kb

12

Matt
Russell

CrossFit: 5:30 AM

3 + 18

step ups

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

6 + 18

2

Riley
mcclellan

CrossFit: 5:30 AM

3 + 30

35lb, 15lb, 20" (Rx for age!)

3

Hanna
Young

CrossFit: 6:00 PM

3 + 18

4

Adri
Bratcher

CrossFit: 5:30 AM

5 + 31

26lb, 10lb, 16" step ups

5

Alivia
Lewis

CrossFit: 8:30 AM

4 + 18

35 20

6

Aly
Hunt

CrossFit: 4:30 PM

4 + 12

25 lb db, 35 lb kb

6

Ashleigh
Laugesen

CrossFit: 4:30 PM

4 + 12

dropped to 16" box, 20 lb db

6

Emily
Hunt

CrossFit: 8:30 AM

4 + 12

20

6

Hayleigh
Green

CrossFit: 4:30 PM

4 + 12

box step ups 35 lbs for 1st two then dropped to 25 lbs

6

Melissa
McClellan

CrossFit: 5:30 AM

4 + 12

step ups

7

Michelle
Russell

CrossFit: 5:30 AM

4 + 9

green box, 18lb, 10lb

8

norma
riley

CrossFit: 4:30 PM

4 + 8

15lb db burpee to box

9

Megan
Birkenfeld

CrossFit: 8:30 AM

3 + 30

25 35

10

Victoria
Newton

CrossFit: 8:30 AM

3 + 20

20 35

11

kelsey
ward

CrossFit: 6:00 PM

3 + 18

step up