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Pause back squat + Ba ...

Metcon

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Workout

Monday

Warm-up

Bands that make you dance

3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right

Gymnastics

Metcon (No Measure)

3X
10 Bulgarian split squats (5/5)
8 Razor curls
10 Air planes (5/5)
:20 Bridge hold

Weightlifting

Pause back squat + Back squat (5X 1+4)

Tempo 3-3-1-1

Metcon

Metcon (Time)

30-20-10
DB thrusters 50/35
T2B

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Whiteboard:

Monday, April 23, 2018

Male Clients

1

Eric
williams

12:00 PM Open gym

5 x 5 @ 305 lbs

2

Adam
Burkholder

6:00 PM CrossFit

5 x 5 @ 255 lbs

3

Alec
Wolfram

5:00 PM CrossFit

5 x 5 @ 225 lbs

3

Anthony
Hodges

5:00 PM CrossFit

5 x 5 @ 225 lbs

3

nathan
forshaw

5:00 PM CrossFit

5 x 5 @ 225 lbs

3

Robert
Mullins

5:00 PM CrossFit

5 x 5 @ 225 lbs

4

Brandon
Reid

5:00 PM CrossFit

5 x 5 @ 165 lbs

4

Michael
Beitenman

5:00 PM CrossFit

5 x 5 @ 165 lbs

5

Jae
Mills

6:00 PM CrossFit

5 x 5 @ 155 lbs

Female Clients

1

Stacy
Swiney

5:00 AM CrossFit

5 x 5 @ 155 lbs

2

Nicki
Bergmann

5:00 PM CrossFit

5 x 5 @ 125 lbs

75,95,115,120

3

Shanna
Simms

12:00 PM Open gym

5 x 5 @ 115 lbs

4

Emily
Wolfram

5:00 PM CrossFit

5 x 5 @ 95 lbs

4

Joanna
Beatrice

5:00 AM CrossFit

5 x 5 @ 95 lbs

4

Kimberly
Hulse

12:00 PM Open gym

5 x 5 @ 95 lbs

5

Mary
Mills

6:00 PM CrossFit

5 x 5 @ 90 lbs

6

Elise
Hodges

6:00 PM CrossFit

5 x 5 @ 85 lbs