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Metcon

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Workout

Tuesday

Warm-up

10 mins

Gymnastics

20 mins

Gymnastics Conditioning
3x45 sec nose to wall HS Hold
Rest 60 sec b/t sets

10 Wall walks
*Walk up and down. Do not kick
off to the side. Focus on keeping
tight and maintaining positions.

5-10 minutes of HS walk practice.
*Free walks, partner assist, sponge work.

Metcon

Metcon (3 Rounds for reps)

3 sets
90 sec row for Cals
Rest 2 min
90 sec ski for Cals
Rest 2 min
90 sec bike for Cals
Rest 2 min

Score is total cals for row-ski-bike for three sets

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

Whiteboard:

Tuesday, June 20, 2017

Male Clients

1

Cory
McCleaf

5:00 PM CrossFit

311 Total Reps

2

Brandon
Shuck

6:00 AM CrossFit

303 Total Reps

3

Gary
Blount

5:00 PM CrossFit

302 Total Reps

4

Robert
Herford

6:00 PM CrossFit

285 Total Reps

5

Jose
Aguayo

11:00 AM CrossFit

274 Total Reps

6

Justin
Flatt

5:00 PM CrossFit

269 Total Reps

7

Todd
McDaniel

6:00 AM CrossFit

267 Total Reps

8

Brad
Brodzinski

9:00 AM CrossFit

263 Total Reps

9

Samuel
Fitzgerald

5:00 PM CrossFit

261 Total Reps

10

Jake
Jerles

7:00 PM CrossFit

258 Total Reps

11

Carlos
Jara

11:00 AM CrossFit

250 Total Reps

12

Isaiah
Fitzgerald

5:00 PM CrossFit

247 Total Reps

13

Sam
Bowman

6:00 AM CrossFit

220 Total Reps

14

Gary
Sunstrom

9:00 AM CrossFit

204 Total Reps

15

Mike
Morelli

6:00 AM CrossFit

203 Total Reps

16

Frankie
Carapazza

9:00 AM CrossFit

189 Total Reps

17

Rikki
Bower

6:00 AM CrossFit

154 Total Reps

18

Francisco
Arias

6:00 PM CrossFit

223 Total Reps

19

Courtney
Leffall

6:00 PM CrossFit

164 Total Reps

20

Private

6:00 PM CrossFit

138 Total Reps

21

Michael
Smith

5:00 PM CrossFit

132 Total Reps

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

206 Total Reps

extra row = 25 with justin

2

Page
Hannon

6:00 AM CrossFit

181 Total Reps

2

Seirra
Dawson

5:00 PM CrossFit

181 Total Reps

3

Lori
Turney

9:00 AM CrossFit

156 Total Reps

4

Michelle
Shuck

11:00 AM CrossFit

155 Total Reps

Skiied first....ewww

5

Corey
Knight

7:00 PM CrossFit

150 Total Reps

6

Jenny
Rosas

11:00 AM CrossFit

133 Total Reps

7

Sarah
Cote

6:00 AM CrossFit

126 Total Reps

8

Ivette
Morales

11:00 AM CrossFit

125 Total Reps

9

Jennifer
Rosa

9:00 AM CrossFit

117 Total Reps

10

Rachel
Klahr

6:00 PM CrossFit

160 Total Reps

bike died half way through third round

11

Private

5:00 PM CrossFit

151 Total Reps

12

Laura
Yakamna

6:00 PM CrossFit

143 Total Reps

13

Caitlin
Woodrow

7:00 PM CrossFit

139 Total Reps

14

Cara
Stutts

6:00 PM CrossFit

130 Total Reps

i suck

15

Nikki
Kirsch

5:00 PM CrossFit

101 Total Reps

Out of town, no ski, subbed du