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Components

Turkish Get Up

Cindy XXX

Settings

Workout

Cindy XXX

Warm-up

Metcon (No Measure)

2 Rounds:
200m Run
70' Band Monster Walk
35'/35' Banded Lateral Steps
4 Perfect Lunges w/ Rotation

Then, Turkish Get-ups.

Accessory Work

Turkish Get Up (Details Below (20 Minutes))

Turkish Get Up

Increasing in load:
1 Turkish Get-up (per side)
8 Dumbbell Rows (per side)
10 GHD Hip Extension

Metcon

Cindy XXX (AMRAP - Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

these numbers get daunting. Just chip at it over 20 minutes

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

Whiteboard:

Monday, December 06, 2021

Male Clients

1

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 100 lbs

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 85 lbs

3

Daniel
Schaerer

6am CrossFit

1 x 1 @ 80 lbs

3

Laith
Quntar

5pm CrossFit

1 x 1 @ 80 lbs

3

Spencer
Baker

5pm CrossFit

1 x 1 @ 80 lbs

4

Konstantin
Zagustin

6pm CrossFit

1 x 1 @ 72 lbs

5

Ryan
Gift

6am CrossFit

1 x 1 @ 71 lbs

6

Adam
Gelfand

12pm CrossFit

1 x 1 @ 70 lbs

6

Eric
Otero 👌🏾🍄🍑👌🏾

4pm CrossFit

1 x 1 @ 70 lbs

7

Private

6am CrossFit

1 x 1 @ 62 lbs

7

Andrés
Herrera

12pm CrossFit

1 x 1 @ 62 lbs

7

Fabricio
🦍

6pm CrossFit

1 x 1 @ 62 lbs

7

Paul
Miller🍑🍄🍑🍄 ...

4pm CrossFit

1 x 1 @ 62 lbs

70lb DB row

8

Michael
Gallagher

6pm CrossFit

1 x 1 @ 55 lbs

9

Fernando
Flores

6pm CrossFit

1 x 1 @ 53 lbs

10

Joel
Briggs

8am CrossFit

1 x 1 @ 50 lbs

50 lb dumbbell

11

Chad
Baker

5am CrossFit

1 x 1 @ 45 lbs

12

Ryan
Fix

6pm CrossFit

1 x 8 @ 44 lbs

13

Andrey
Agiy

12pm CrossFit

5 x 1 @ 40 lbs

13

Gerard
Castro

5am CrossFit

1 x 1 @ 40 lbs

14

Christian
Lopez

7am CrossFit

1 x 1 @ 35 lbs

14

Michael
Liu

7am CrossFit

1 x 1 @ 35 lbs

15

Javier
Morales

5am CrossFit

1 x 1 @ 30 lbs

16

Pete
Mc Workman

6am CrossFit

1 x 1 @ 18 lbs

17

Colin
Courtney

4pm CrossFit

4 x 1 @ 15 lbs

Female Clients

1

Lindsey
Hempy

6am CrossFit

1 x 1 @ 53 lbs

1

Steph
Jarosz

8am CrossFit

1 x 1 @ 53 lbs

2

Gretchen
Otero

4pm CrossFit

1 x 1 @ 41 lbs

3

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 40 lbs

DB

3

Jenny
Hart

6am CrossFit

1 x 1 @ 40 lbs

Missed on the right side

4

Emily
Small

7am CrossFit

1 x 1 @ 35 lbs

4

Janis
Green

8am CrossFit

1 x 1 @ 35 lbs

4

Rachael
Record

7am CrossFit

1 x 1 @ 35 lbs

5

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 30 lbs

6

Madison
Rickard

4pm CrossFit

2 x 1 @ 26 lbs

7

Becca
Chang

5pm CrossFit

1 x 1 @ 25 lbs

8

Sara
Fix

6pm CrossFit

5 x 1 @ 18 lbs

8

Kortnie
Perez

6pm CrossFit

1 x 1 @ 18 lbs

9

Leah
Legner

4pm CrossFit

1 x 1 @ 15 lbs

10

Kelsey
Niemann

7am CrossFit

5 x 1 @ 10 lbs

rows 15,20,20,25,25