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Components

Shoulder Press

2k Row

Push ups

Settings

Workout

“Things may come to those who wait, but only the things left by those who hustle.”― Abraham Lincoln

Prehab

15 Band Face Pull
10 Facing Down Swimmer
X2

A1): Shoulder Press (3x8 @65%-75% Tempo 21x1)

Shoulder Press

A2) Strict Chin Up 3x4-8 (add weight if necessary)

2k Row (Time)

Max Effort 2k Row

2k Row

Push ups (Time)

Finisher
Men 100 Push Ups
Women 60 Push ups

Add 20 more reps if you already did it

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

Whiteboard:

Tuesday, December 14, 2021

Male Clients

1

Francesco
Corvetto

9:00 AM CrossFit

3 x 8 @ 130 lbs

2

RONNY
COHEN

6:00 AM CrossFit

3 x 8 @ 118 lbs

95,105,115

3

Joey
Senker

6:15 PM CrossFit

3 x 8 @ 115 lbs

3

Luis
Padilla

6:00 AM CrossFit

3 x 8 @ 115 lbs

3

Luis
Padilla

6:00 AM CrossFit

3 x 8 @ 115 lbs

4

Brian
Trank

6:00 AM CrossFit

3 x 8 @ 105 lbs

5

Abraham
Zuniga

9:00 AM CrossFit

3 x 8 @ 95 lbs

5

Jeancarlos
Reyes

5:15 PM CrossFit

3 x 8 @ 95 lbs

5

Juan
Betancur

5:15 PM CrossFit

3 x 8 @ 95 lbs

5

Malik
Grove

6:15 PM CrossFit

3 x 8 @ 95 lbs

6

william
Reed

8:00 AM CrossFit

3 x 8 @ 65 lbs

7

Eduardo
Levi

5:15 PM CrossFit

3 x 8 @ 40 lbs

Female Clients

1

desiree
garcia

6:15 PM CrossFit

3 x 8 @ 75 lbs

Green band chin ups 16 total

2

Michelle
HALL

6:00 AM CrossFit

3 x 8 @ 65 lbs

3

Jalima
Trank

6:00 AM CrossFit

3 x 8 @ 55 lbs

3

karen
castillo

8:00 AM CrossFit

3 x 8 @ 55 lbs

4chin ups; no band,red,black

3

Meyrav
Barak

6:00 AM CrossFit

3 x 8 @ 55 lbs

3

Stephanie
Haave

7:15 PM CrossFit

3 x 8 @ 55 lbs

4

susan
paredes

7:15 PM CrossFit

3 x 8 @ 45 lbs

5

Chavee
Lew

8:00 AM CrossFit

3 x 8 @ 40 lbs

6

Daniela
Calzadilla

5:15 PM CrossFit

3 x 8 @ 10 lbs