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Back Squat

Metcon

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Workout

“All our dreams can come true, if we have the courage to pursue them.” – Walt Disney

Prehab

:30 Bottom Squat Hold
10 Single Leg Hip Extensions
2 Rounds

A1): Back Squat (3x15 @40% (Tempo 21x1))

Back Squat

-A2) Single Leg RDL 3x10 (each leg)

WOD: Metcon (Time)

10 Russian Kettlebell Swings
10 Goblet Squats
10 Burpee
30 Double Unders
3 Rounds
70lb/55lb 55lb/45lb 45lb/35lb

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

yitzy
travis

5:15 PM CrossFit

3 x 15 @ 245 lbs

2

John
Lorfils

6:00 AM CrossFit

3 x 15 @ 140 lbs

3

Jeancarlos
Reyes

5:15 PM CrossFit

3 x 15 @ 135 lbs

3

Kerbster
Kers

7:15 PM CrossFit

3 x 15 @ 135 lbs

3

Luis
Padilla

6:00 AM CrossFit

3 x 15 @ 135 lbs

3

Malik
Grove

5:15 PM CrossFit

3 x 15 @ 135 lbs

3

Milko
Rakela

5:15 PM CrossFit

3 x 15 @ 135 lbs

4

RONNY
COHEN

6:00 AM CrossFit

3 x 15 @ 125 lbs

5

Pedro
Alvarez

6:00 AM CrossFit

3 x 15 @ 115 lbs

5

Thomas
Dougherty

7:00 AM CrossFit

3 x 15 @ 115 lbs

6

Abraham
Zuniga

9:00 AM CrossFit

3 x 15 @ 100 lbs

7

Eduardo
Levi

5:15 PM CrossFit

3 x 15 @ 35 lbs

8

Juanchi
Gonzalez

6:15 PM CrossFit

3 x 15 @ 0 lbs

Female Clients

1

Sandra
Harris

9:00 AM CrossFit

3 x 15 @ 450 lbs

2

Kari
Miranda

9:00 AM CrossFit

3 x 15 @ 115 lbs

3

Chandra
Pena

9:00 AM CrossFit

3 x 15 @ 95 lbs

75,85,95

4

Hindy
Hazan

9:00 AM CrossFit

3 x 15 @ 85 lbs

4

karen
castillo

9:00 AM CrossFit

3 x 15 @ 85 lbs

4

Michelle
HALL

6:00 AM CrossFit

3 x 15 @ 85 lbs

5

Coinncy
Pascal

7:15 PM CrossFit

3 x 15 @ 80 lbs

6

Jennifer
Dellis

7:00 AM CrossFit

3 x 15 @ 75 lbs

6

maria
bracho

9:00 AM CrossFit

3 x 15 @ 75 lbs

6

Sarah
Wilson

6:00 AM CrossFit

3 x 15 @ 75 lbs

7

desiree
garcia

5:15 PM CrossFit

3 x 15 @ 35 lbs