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Components
Pistols
Metcon
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
06January2017 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
06January2017
Carie Calvery
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
Pistols (Pract/Technique (4 sets of MR))
Metcon
Metcon (AMRAP - Rounds and Reps)
Death By:
-Burpees
-Pistol (L/R=1)
*Increase each movement by one rep every minute, until the reps bust time
*1 Burpee & 1 Pistol, 2 Burpees & 2 Pistols, 3 Burpees & 3 Pistols....continue.
REST
4 Minutes
Metcon (Weight)
8 EMOM
6 DB Snatch
6 DB Single Leg DL
*Choose weight, but must be the same for each movement and maintained for all 8 Rds
*Even minutes = Right side only ; Odd minutes = Left side only
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 06, 2017
Clients:
Men / Women
All Clients
Leaderboard
Men's Pistols
Andrew Stitzel
03/08/2017
1 x 15
Kyle Hardy
07/14/2014
1 x 10
Jeff Farris
02/07/2017
1 x 10
Women's Pistols
No female leaders to show...
Male Clients
1
Bob
Naes
4:00 PM CrossFit
4 x 2
2
Calvin
Nagle
6:00 AM CrossFit
4 x 0
Reps increase every round
Female Clients
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