Public Whiteboard

Components

Metcon

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Workout

Thursday CrossFit

10 min AMRAP
1 min bike erg (easy pace)
5 GHD’s to parallel (focus on leg extension)
5 Hand Release Pushups
10 Bent-over Plate Rows

Workout Prep:
2 rounds
5/4 Calorie Bike Erg
5 GHD's
5 Dumbbell Bench Press
5 Ring Rows

Metcon (Time)

"Lizard"

4 rounds:
25/20 Calorie Bike or 25/20 Calorie Row
25 GHD or 25 V-Ups
25 Dumbbell Bench 50s/35s or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row

Metcon (No Measure)

"Skills and Drills"
Pistols:
1st - Feet together and squat in a good upright position (freestanding or use the rig)
2nd - Tuck foot behind into Pistol
3rd - Pistol to a box

Testing out flexibility first before trying. Once we establish a starting point, then work through a few sets and practice getting their balancing down.
8-10 minutes

Metcon (No Measure)

Cool Down

1 min seal pose
1 min bicep stretch on wall
https://youtu.be/QY4gCIYbGQk
1 min tricep lacrosse ball smash (each side)

Whiteboard:

Thursday, January 13, 2022

Male Clients