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Components

Bench Press

Metcon

Metcon

Settings

Workout

CF - 10/19/21

A:

AMRAP 5
5 pushups
:20 shoulder taps
:20 bar hang

B: Bench Press (4 x 15 bench press; rest :90 ( 40-50% of 1 rm ))

C: Metcon (4 Rounds for time)

4 sets:
2 rounds:
10 hspu
1 rope climb
rest :90 btw sets

Score is each set

you will do 2 rds of 10 hspu/1 rope climb then rest :90

D: Metcon (Calories)

assault bike
1x 3 min max cal
rest 5 min
3x :20 max cal; rest 1:40 btw

score is total calories

E: Metcon (No Measure)

Bonus Fitness / cooldown

3 sets:
1:00 hollow body rock
:30 side plank e/ side

Cooldown
roll quads, hamstrings, low/mid back, IT bands

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

Whiteboard:

Tuesday, October 19, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

4 x 15 @ 165 lbs

1

Tyler
Parker

5:00 AM CrossFit

4 x 15 @ 165 lbs

2

Brady
Killion

11:30 AM CrossFit

4 x 15 @ 145 lbs

2

JD
Mason

5:00 PM CrossFit

4 x 15 @ 145 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

4 x 15 @ 145 lbs

3

Bryant
Hahnfeldt

6:00 PM CrossFit

4 x 15 @ 135 lbs

3

Flynt
Foster

7:00am CrossFit

4 x 15 @ 135 lbs

3

Luke
Frauhiger

6:00 PM CrossFit

4 x 15 @ 135 lbs

4

Dustin
Dowell

11:30 AM CrossFit

4 x 15 @ 120 lbs

2 x 15 x 115 2 x 15 x 120

5

Dwayne
Vick

5:00 PM CrossFit

4 x 15 @ 95 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

4 x 15 @ 80 lbs

2

Amy
Rahn

4:00 PM CrossFit

4 x 15 @ 75 lbs

2

Becca
Esborg

5:00 PM CrossFit

4 x 15 @ 75 lbs

2

Laura Lynn
Williams

4:00 PM CrossFit

4 x 15 @ 75 lbs

3

Lauren
Gardner

11:30 AM CrossFit

4 x 15 @ 65 lbs

3

Ryan
Elizabeth ...

11:30 AM CrossFit

4 x 15 @ 65 lbs

3

Tori
Tesmer

5:00 AM CrossFit

4 x 15 @ 65 lbs

4

Danielle
Frances

6:00 PM CrossFit

4 x 15 @ 55 lbs

4

Mais
Hammoud

4:00 PM CrossFit

4 x 15 @ 55 lbs

4

Taylor Marie
Reid

4:00 PM CrossFit

4 x 15 @ 55 lbs

5

Private

6:00 PM CrossFit

4 x 15 @ 45 lbs

6

Camille
Cline

11:30 AM CrossFit

2 x 15 @ 75 lbs

2x15 #65, 2x15 #75