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Workout

Wednesday - 06/23/21

3 ROUNDS
0:30 Cardio of Choice (Ski, Bike or Row)
12 Alt. Reverse Lunges (total)
6 Inch-worms with push-ups
12 Alt. Bird Dogs (total)

Metcon (Time)

300/250 Calorie* Ski, Bike or Row

*Complete 7 Bupress @ The top of every 2 Minutes. WOD begins with 7 burpees.

(36 minute time cap)

Metcon (No Measure)

FINISHER

3-4 Sets for Quality
12 Weight or Body Weight Single Leg Glute Bridges/ Leg*
0:30-0:45 RKC Plank

*Weight can be a Wall Ball, DB, or KB

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

Whiteboard:

Wednesday, June 23, 2021

Male Clients

1

Raul
Parrinello

6:15 PM CrossFit

24:52

⛷

2

Erick
Moura

9:00 AM CrossFit

26:10

Row

3

justin
cody

6:15 PM CrossFit

26:40

Row

4

RONNY
COHEN

6:00 AM CrossFit

28:40

Row

5

Andre
Pierre

6:00 AM CrossFit

28:50

6

Marco
Galea

7:00 AM CrossFit

35:30

7

Jeancarlos
Reyes

5:15 PM CrossFit

35:38

Ski ⛷ ..all out on the burpees.

8

Luis
Padilla

7:00 AM CrossFit

35:42

9

Alex
Gomez

6:15 PM CrossFit

36:00

237cal 4247m

10

Yoni
Ramras

8:00 AM CrossFit

36:04

Finished 296 cal Finished all @ 37:08

11

Juan
Betancur

8:00 AM CrossFit

36:32

Row

Female Clients

1

Sarah
Wilson

9:00 AM CrossFit

25:58

Row

2

Michelle
HALL

6:00 AM CrossFit

28:00

3

Yuliya
Coro

8:00 AM CrossFit

29:30

Rower

4

Johanna
Barahona

6:15 PM CrossFit

31:36

Ski

5

Meyrav
Barak

6:00 AM CrossFit

33:18

6

Kari
miranda

5:15 PM CrossFit

33:49

Row

7

Jennifer
Litwin

6:00 AM CrossFit

34:35

Rower

8

Coinncy
Pascal

9:00 AM CrossFit

36:00

210 cal/ row

8

sasha
dyroff

5:15 PM CrossFit

36:00

170 ski cals at 7

9

Jill
Caldwell

7:15 PM CrossFit

36:26

224 calories row/ski

10

karen
castillo

9:00 AM CrossFit

36:41

Ski. Finished @209cal

11

Lissette
Vazquez

6:00 AM CrossFit

18:00

182 calories

12

Jennifer
Dellis

5:15 PM CrossFit

33:10

Bodybuilders

13

Natalie
Ramirez

9:00 AM CrossFit

36:00

13

Shantal
Mendoza

5:15 PM CrossFit

36:00

109 Cals Ski.☠️