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Components

Alternating KB Gorill ...

Metcon

Settings

Workout

7/22/19

Warm-up

200 M Run
3 Rounds
10 Goblet Squats
10 KB Swings
20 Lunges

Weightlifting

Alternating KB Gorilla Rows (5x10 each side)

Set up in Sumo Stance, 2 kb between legs with handles facing shins. Pick up kb and rotate while pulling up to complete row. Lower kb and repeat w/ other side.

if not enough KB, may use 1 KB.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
100 DU's
10 front squats
25 Shoulder Taps

M 155 lb. F 105 lb.

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

Whiteboard:

Monday, July 22, 2019

Male Clients

1

James
Komisarjevsky

5:30 PM CrossFit

5 x 10 @ 70 lbs

1

Stephen
Ford

5:30 AM CrossFit

5 x 10 @ 70 lbs

2

Telo
Nero

4:30 PM CrossFit

5 x 10 @ 53 lbs

2

Turtle
Perez

5:30 PM CrossFit

5 x 10 @ 53 lbs

3

Cason
Peters

4:30 PM CrossFit

5 x 10 @ 44 lbs

4

PATRICIO
MACHADO

4:30 PM CrossFit

5 x 10 @ 35 lbs

45 last

4

Ryan
Smith

12:00 PM CrossFit

5 x 10 @ 35 lbs

5

Mahendra

7:30 PM CrossFit

2 x 10 @ 44 lbs

Female Clients

1

Deby
Everhard

7:30 PM CrossFit

5 x 10 @ 44 lbs

2

Ashley
Hay

12:00 PM CrossFit

5 x 10 @ 35 lbs

Good one

2

Сабира
Макажанова

4:30 PM CrossFit

5 x 10 @ 35 lbs

3

Karen
Godfrey

5:30 PM CrossFit

5 x 10 @ 26 lbs

3

priyanka
Athavale

4:30 PM CrossFit

5 x 10 @ 26 lbs

4

Shauna
Ogunseinde

6:30 PM CrossFit

5 x 10 @ 18 lbs

5

Marlene
Polka

12:00 PM CrossFit

4 x 10 @ 26 lbs