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Components

Bench Press

Metcon

Settings

Workout

“It’s hard to beat a person who never gives up.” – Babe Ruth

Prehab

10 Scapula Pull Ups
10 Kang Squat
3 Rounds

A1): Bench Press (3x15 @40% Tempo 21x1 )

Bench Press

-A2) DB One Arm Row 3x15 (each Arm)

WOD: Metcon (Time)

1-2-3-4-5-6-7-8-9-10 Chest to Bar Pull Ups
14-13-12-11-10-9-8-7-6-5 V-Ups
1-2-3-4-5-6-7-8-9-10 Burpees to Target
20min Cap

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

Whiteboard:

Friday, December 03, 2021

Male Clients

1

Francesco
Corvetto

9:00 AM CrossFit

3 x 15 @ 145 lbs

2

yitzy
travis

5:15 PM CrossFit

3 x 15 @ 135 lbs

3

Malik
Grove

6:00 AM CrossFit

3 x 15 @ 125 lbs

4

Abraham
Zuniga

9:00 AM CrossFit

3 x 15 @ 95 lbs

4

Salim
Barake

6:00 AM CrossFit

3 x 15 @ 95 lbs

5

Thomas
Dougherty

7:00 AM CrossFit

3 x 15 @ 90 lbs

Female Clients

1

Coinncy
Pascal

9:00 AM CrossFit

3 x 15 @ 55 lbs

1

Michelle
HALL

6:00 AM CrossFit

3 x 15 @ 55 lbs

2

Kari
miranda

9:00 AM CrossFit

3 x 15 @ 50 lbs

3

susan
paredes

6:15 PM CrossFit

3 x 15 @ 45 lbs

4

Chavee
Lew

9:00 AM CrossFit

3 x 15 @ 35 lbs