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Components

DB Thrusters

Run, DB Squats, DUs

Stretching

Settings

Workout

221108

Pre-Workout Skill

DB Thrusters (Weight)

Every 1:30 x 6 sets:

6 DB thrusters

Metcon

Run, DB Squats, DUs (AMRAP - Rounds and Reps)

RX

AMRAP 12:

400-m run

8 DB squats (35/50 lb)

30 double-unders

INTERMEDIATE

AMRAP 12:

400-m run

8 DB squats (25/35 lb)

15 double-unders

BEGINNER

AMRAP 12:

200-m run

8 DB squats (15/25 lb)

30 single-unders

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 double-calf stretch

:30 Samson stretch/side

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

Whiteboard:

Tuesday, November 08, 2022

Male Clients

1

Jackson
Chesser

CrossFit: 4:30 PM

50 lbs

1

Patrick
Williams

CrossFit 9:15am

50 lbs

2

Brian
McCoy

CrossFit 9:15am

35 lbs

Single arm

3

Andre
Hinds

CrossFit 5:45am

30 lbs

4

Matt
Butler

CrossFit 5:45am

20 lbs

Female Clients

1

Missy
Lewis

CrossFit 9:15am

35 lbs

15-20-20-25-30-35

1

Sydnee
Baker

CrossFit: 5:45 PM

35 lbs

2

Alicia
Harrison

CrossFit 9:15am

25 lbs

2

Amy
Anton

CrossFit: 5:45 PM

25 lbs

20,20,25,25,25,25

2

Amy
Herrington

CrossFit 9:15am

25 lbs

2

Jessica
Rivera

CrossFit: 5:45 PM

25 lbs