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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

Wednesday

15 air squats
1:00 frog stretch
1:00 spiderman lunge hold each
1:00 hamstring stretch each

3 rounds
Lateral lunge x12
YTA x12
Pushup x12
Hip bridge x12

Shoulder Press (4x5 @75%)

Shoulder Press

Metcon (AMRAP - Rounds and Reps)

Amrap 15
12 deadlifts (185/135)
15 push-ups
21 double unders

Metcon (Time)

5 rounds
15 sit-ups
100' suitcase carry each side
10 ttb

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Whiteboard:

Wednesday, March 07, 2018

Male Clients

1

Billy
Amshoff

6:00 PM CrossFit

4 x 5 @ 135 lbs

2

Nick
Eschenbach

6:00 PM CrossFit

4 x 5 @ 105 lbs

3

Marc
Raymond

5:00 PM CrossFit

4 x 5 @ 95 lbs

75,95,95,95

3

Private

5:00 PM CrossFit

4 x 5 @ 95 lbs

Female Clients

1

Carmen
Coleman

5:00 PM CrossFit

4 x 5 @ 70 lbs

2

Ashley
Clements

5:00 PM CrossFit

4 x 5 @ 60 lbs

2

Megan
Robertson

5:00 PM CrossFit

4 x 5 @ 60 lbs

3

Deana
Kingston

5:30 AM CrossFit

4 x 5 @ 55 lbs

3

Kirsten
Spencer

12 Noon CrossFit

4 x 5 @ 55 lbs