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Components

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP x 8 MINUTES
100m Run
10 Box Step Overs
10/10 leg sweeps
8 DB Deadlift
8 Tuck-Ups

Workout

Metcon (Time)

FOR TIME
15 Toes to Bar
800m Run
15 Toes to Bar
30 DB Box Step-Overs (35/20)|(25/15)(24/20)
15 Toes to Bar
800m Run
15 Toes to Bar

(Score is Time)

25 min cap

RX+
50/35

Scaled
400m run
HKR
Less weight

Cool Down

FOR RECOVERY
2:00 Plantar Smash
3:00 Foam Roll Lats

(No Measure)

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Whiteboard:

Wednesday, August 18, 2021

Male Clients

1

Ian
Hopper

4:30 PM CrossFit

10:25

2

Jason
henry

4:30 PM CrossFit

14:36

3

Dustin
Allen

4:30 PM CrossFit

16:50

short leg problems

4

Stefan
Chamlis

5:30 PM CrossFit

18:24

5

Eli
Brewton

4:30 PM CrossFit

17:40

6

Alexander
Rios

6:00 AM CrossFit

14:15

25 scale

7

charlwen
manreal

5:00 AM CrossFit

15:00

35#, HKR, AB

8

Evan
Baker

5:00 AM CrossFit

16:00

#30 db

9

Adam
Cabrera

8:30 AM CrossFit

16:04

10

Gene
Waldenmaier

6:00 AM CrossFit

19:29

20lb db

11

Austin
Jordan

5:30 PM CrossFit

20:08

25lbs DB 800m run then 600m run

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

16:45

2

Sarah
Gadilhe

8:30 AM CrossFit

15:35

HKR, 20#DB

3

Erika
Enriquez

6:30 PM CrossFit

16:03

w/ 15# dd

4

Amanda
Wilson

6:30 PM CrossFit

16:41

Scaled tuck ups 400 m run 10 lbs weight

5

Paige
Darrow

6:00 AM CrossFit

18:03

15lb db

6

Anita
Dean

5:30 PM CrossFit

18:20

Rx weight and run. Some ttb mostly kipping leg raises