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Workout

191121

Metcon

Metcon (Time)

FOR TIME
21-15-12-9-9-12-15-21
Slam Ball 40/20
Cal Bike

Skill

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK...
Practice Handstands or Handstand Walk

*Suggested Drills Include...
0-4 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins - Free Play / Coach Guidance

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

Whiteboard:

Thursday, November 21, 2019

Male Clients

1

Federico
Barrai

5:00 PM CrossFit

16:20

2

Adam
Covin

9:00 AM CrossFit

17:48

3

Private

4:00 PM CrossFit

17:02

Female Clients

1

Karen
Tallant

5:00 PM CrossFit

16:30

2

Jessica
Robinson

7:00 PM CrossFit

13:06

mod reps, 20#

3

kelly
mooney

9:00 AM CrossFit

15:18

Bike mod; -5 cal per round

4

Haley
Lemon

4:00 PM CrossFit

15:24

12-9-6-3-3-6-9-12

5

sam
godavarthi

7:00 PM CrossFit

15:34

mod reps, 20#

6

Miriany
🇵🇷 Hornberger

9:00 AM CrossFit

16:29

Mod cal bike by 3

7

Ale
Sandoval

6:00 PM CrossFit

17:04

Rx

8

Gabriela
Gallaga

9:00 AM CrossFit

17:20

Bike cals: 18,12,10,7,7,10,12,18

9

Samantha
Weber

6:00 PM CrossFit

17:24

21-15-12-9-3-6-9-12

10

Eva
Martinez

5:00 PM CrossFit

17:26

RX

11

Catherine
Benham

9:00 AM CrossFit

17:50

Modify by 3 cal

12

Danielle
Kellermann

5:00 PM CrossFit

18:12

20# slam ball