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Workout

Friday - 06/25/21

3 x NFT
Butt kicks down and back box
10 Alt. Prisoner Jump Lunges (total)
10 Alt. Single Leg V-ups
6-8 Beat Swings
0:20 Active Hang from Bar

Metcon (4 Rounds for time)

4 ROUNDS
Top of every 8 minutes:
21 Toes to bar
400 meter run
24 Plate Overhead Walking Lunges total (45/25)

-RX+, Dual DB Overhead Walking Lunges (35/20)

*Score for each round is separate

**If you finish the round before 8 minutes = time and you get to rest till next 8 minutes starts

***If you do not finish the round before the 8 minutes your score = 8 minutes PLUS however many reps you had remaining as your seconds and you do not get any rest. SCALE APPROPRIATELY and MOVE!

SCALE OPTIONS for Toes to Bar should be Kipping Knees to Elbow/Chest, or V-ups (straight leg or tuck)

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

Whiteboard:

Friday, June 25, 2021

Male Clients

1

Nate
Scola

6:15 PM CrossFit

12:34

2

Konstantin
Hryshankou

6:15 PM CrossFit

15:44

3

Luis
Padilla

7:00 AM CrossFit

17:02

4

Michael
Sueing

6:00 AM CrossFit

17:08

5

Abraham
Zuniga

9:00 AM CrossFit

22:12

6

Gerya
Freitas

5:15 PM CrossFit

0:00

I got baptized

Female Clients

1

katherine
almazan

9:00 AM CrossFit

15:10

2

Sarah
Wilson

9:00 AM CrossFit

15:24

20lb db

3

Johanna
Barahona

7:00 AM CrossFit

16:47

4

Carole
Hansen

9:00 AM CrossFit

17:09

5

Chandra
Pena

6:15 PM CrossFit

17:29

17.32 I think ?

6

Michelle
HALL

6:00 AM CrossFit

20:21

🐌 TTB 🤔🤔

7

Stephanie
Haave

9:00 AM CrossFit

16:34

10 t2b & 11 knee raise 10# ohl

8

Lissette
Vazquez

6:00 AM CrossFit

18:54

Knees 2 Elbow 25lb plate for overhead walking lunges.

9

Debbie
Aquino-Padilla

7:00 AM CrossFit

19:00

Knees to elbow 10 lbs plate

10

Shantal
Mendoza

5:15 PM CrossFit

19:22

Knees to elbows - 25 lbs

11

Wilda
Nelson

9:00 AM CrossFit

22:43

12

Coinncy
Pascal

9:00 AM CrossFit

0:00

Knee raises/ rest rx