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Components

Metcon

Settings

Workout

Monday

Warm-up

3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

Into...

2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs

Into…

3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

Skill

ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*

*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up

into...

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)

Optional Cool Down

FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)

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

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Coach Thiago
Lima

OPEN GYM: 3:30 - 5:00pm

7 + 0

2

Emmanuel
Velez

5:00 PM CrossFit

6 + 4

3

Coach
Johnny

6:00 PM CrossFit

8 + 8

Mostly C2B

4

Jose
Arandia

7:00 PM CrossFit

8 + 0

5

Coach Antonio
Rodriguez

7:00 AM CrossFit

7 + 8

6

Gustavo
Jordan

6:00 AM CrossFit

6 + 0

7

Chris
Tuma

6:00 AM CrossFit

5 + 8

7

Kyle
Deer

5:00 PM CrossFit

5 + 8

8

Dequane
Stobbs

9:00 AM CrossFit

5 + 7

9

chris
rose

6:00 AM CrossFit

5 + 0

9

Miguel
Bolaños

9:00 AM CrossFit

5 + 0

Female Clients

1

Winny
Tallini

7:00 AM CrossFit

7 + 5

2

Irihuska
Morales

7:00 AM CrossFit

6 + 0

3

Private

6:00 PM CrossFit

7 + 0

4

Pauline
Maldonado

6:00 PM CrossFit

6 + 8

Kipping PU..not C2B

5

Coach Melisa
Riera

6:00 AM CrossFit

6 + 4

6

Shearly
Younes

7:00 AM CrossFit

6 + 0

7

Coach Dayana
Estrada

6:00 AM CrossFit

5 + 8

8

Fiorella
Cedeno

9:00 AM CrossFit

5 + 0

8

Francis
Diaz

9:00 AM CrossFit

5 + 0

9

Yanihuska
Morales

7:00 AM CrossFit

4 + 8

banded

10

Claudia
Herrera

6:00 AM CrossFit

3 + 0

10

Eugenia
Cordoba

6:00 AM CrossFit

3 + 0