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Partner "Maupin"
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Prototype Training Systems (CrossFit Prototype)
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Date
Workout
Monday 2/21/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:30 AM (Virtual)
7:30 AM (Indoor)
9:00 AM (Indoor)
9:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
Monday 2/21/22 WOD
Warm-up
What you need:
Rower
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach's Choice
Metcon
Partner "Maupin" (AMRAP - Rounds and Reps)
35 minute amrap
800m row
49 HRPU's
49 situps
49 air squats
Background: Dedicated to U.S. Army Staff Sgt. Keith "Matt" Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
Alternate Options:
Row?
-800m run
-:30 jumping +:30 mountain climbers x3
Hand Release Pushups?
-Incline pushups
Situps?
-Anchored situps
Air Squats?
-Squat to a box
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 21, 2022
Male Clients
1
G-Man
St. Onge
6:00 AM (Indoor)
5 + 34
Gina carrying me
2
Mark
Hardin
7:30 AM (Indoor)
4 + 198
With THE Kim Hardin ❤️
3
Brendan
Sheehan
7:30 AM (Indoor)
4 + 182
With John l
3
john
lentine
7:30 AM (Indoor)
4 + 182
W/Brendan carrying me!
4
Brian
Dingman
7:30 AM (Indoor)
4 + 56
With Reb!
5
Maqsood
Ahmed
7:30 AM (Indoor)
4 + 34
W/Higgins. 340 last row
6
Todd
Kinsman
7:30 AM (Indoor)
3 + 178
7
Mike
Collette
6:00 AM (Virtual)
4 + 147
W/ Erin
Female Clients
1
Gina
Richard
6:00 AM (Indoor)
5 + 34
w/ G-Man
2
Rebecca
Welch
7:30 AM (Indoor)
4 + 56
Brian D!!
3
Carolyn
Keiper
7:30 AM (Indoor)
4 + 38
NSP!!!
3
Nicole
St.Pierre
7:30 AM (Indoor)
4 + 38
Carolyn ❤️👀👀👀
4
Peg
Kinsman
7:30 AM (Indoor)
3 + 178
w/ Todd-o!
5
Shana
Doiron
7:30 AM (Indoor)
3 + 115
6
Lisa
Zancewicz
7:30 AM (Virtual)
8 + 64
7
Marissa
Papazian
9:00 AM (Virtual)
5 + 100
solo 400m runs 1:1 work/rest
8
Jackie
Donadio
7:30 AM (Indoor)
4 + 47
Helene!
9
Heather
Clancy
7:30 AM (Virtual)
3 + 199
Alt pu/rr; thought it was 34m 🤦🏻♀️
10
Marybeth
Costello
7:30 AM (Indoor)
3 + 110
Knee HRPU w/Shana
11
Jean
Hanks
9:00 AM (Virtual)
3 + 105
Incline pu w/Lily
11
Sana
Maqsood
9:00 AM (Virtual)
3 + 105
Knee pushups
12
Diana
Gikunju
6:00 AM (Indoor)
1 + 0
800 m rowing, 49 situps, 49 HRPU, 49, air squats
12
Diana
Gikunju
6:00 AM (Indoor)
1 + 0
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