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Components

100 PUSHUPS

Metcon

Settings

Workout

07/17/2019

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Conditioning

100 PUSHUPS (Time)

100 PU FOR TIME

Metcon

Metcon (AMRAP - Rounds and Reps)

13 minute ascending ladder
2-4-6-8-10.......

front rack lunges (each leg) 95/65
HSPU

After Party

Metcon (No Measure)

100 D-ball to shoulder

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

Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Mihir
Gokhale

5:30 PM CrossFit

3:37

2

Stephen
Ford

5:30 AM CrossFit

4:10

3

James
Komisarjevsky

5:30 PM CrossFit

4:39

4

Garrick
Moreno

5:30 AM CrossFit

5:11

5

Orsi
Linares

6:30 AM CrossFit

5:16

5

Orsi
Linares

12:00 PM CrossFit

5:16

6

Raj
Gajula

5:30 PM CrossFit

5:31

7

Mahendra

6:30 PM CrossFit

5:40

7

Nicol
Fortes

4:30 PM CrossFit

5:40

8

joshua
Parulian

5:30 AM CrossFit

5:55

9

Telo
Nero

5:30 PM CrossFit

6:01

10

Turtle
Perez

4:30 PM CrossFit

7:54

11

Babatunde
Ogunseinde

5:30 PM CrossFit

6:54

50 Regular 50 Snakes

Female Clients

1

Pat
Morrison

6:30 AM CrossFit

5:26

100

2

Ashley
Hay

12:00 PM CrossFit

8:44

3

Megan
Suggs

5:30 PM CrossFit

9:02

4

Marlene
Polka

6:30 AM CrossFit

4:30

55 pu

5

Kalpana
Subbarao

6:30 AM CrossFit

4:50

60

6

Laura
Maya

6:30 AM CrossFit

4:53

7

Karen
Godfrey

5:30 PM CrossFit

5:40

60 snake pushups

8

Nancy
Sanchez

7:30 PM CrossFit

7:36

Snake