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Components

Metcon

Settings

Workout

7.25.19

Warm Up
40 Calf raises
40 Toe Touches
40 Cossack Lunges

Metcon (No Measure)

12min EMOM

100m Shuttle Run
- Start at 50m, run to 100m and back to 50m

Sprint

Metcon (AMRAP - Rounds and Reps)

6min AMRAP x 2 (6min rest between)

10 Front Rack Lunges
10 HSPU or DB Shoulder Press
20 Wallballs
- Start where you left off, Score is total rounds and reps completed

Sprint

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, July 25, 2019

Male Clients

1

Andy
Hengstebeck

11:45 AM CrossFit

4 + 10

95#, HSPU, 20# wb

2

Herbert
Segura

6:00 am CrossFit

5 + 18

3

John
Cunniff

6:30 pm CrossFit

4 + 31

air squats, 25# DB, 14# Wall Ball

4

Austin
Jennings

5:30 pm CrossFit

4 + 30

5

Jeff
Freedman

11:45 AM CrossFit

4 + 2

10 KB step ups 10 GHD 20 cals on bike

6

James
Green

6:00 am CrossFit

4 + 0

65 lunge, elevated push ups, 14lb wall ball

Female Clients

1

Terri
Thomas

4:30 pm CrossFit

5 + 20

2

Judy
DaRocha

6:00 am CrossFit

4 + 37

55 lbs, SP

3

Cat
Lopez

11:45 AM CrossFit

4 + 30

4

Stephanie
Faust

4:30 pm CrossFit

4 + 20

5

Jessica
Wise

4:30 pm CrossFit

4 + 17

55# Squat - 20# PP

6

Mary
McLearn

8:00 am CrossFit

4 + 2

7

Lori
Bevins

8:00 am CrossFit

3 + 15