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Components
Low Bar Back Squat
Pull-ups
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
1/23/2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 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):
7 (4/3)
Workout
1/23/2015
10 Minute Kettlebell Warm Up
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)
Low Bar Back Squat ((7, 5, 3) 3, 3, 3, 3, 3, 3)
Pull-ups (4 x Max Reps)
Metcon (Time)
15-12-9
Overhead Squat 135/95#
Ring Dips
Burpees
Homework
Sit Ups or Strict Toes to Bar 4x 10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 23, 2015
Clients:
Men / Women
All Clients
Leaderboard
Men's Low Bar Back Squat
No male leaders to show...
Women's Low Bar Back Squat
No female leaders to show...
Male Clients
1
Justin
Stein
9:30 AM CrossFit
2 x 3 @ 275 lbs
1
Tony
Suzda
4:30 PM CrossFit
2 x 3 @ 250 lbs
1
Evan
Martin
4:30 PM CrossFit
1 x 3 @ 175 lbs
1
Paul
Collum
6:00 AM CrossFit
1 x 2 @ 335 lbs
Dropped the third one.
Female Clients
1
Alyssa
Akers
4:30 PM CrossFit
6 x 3 @ 145 lbs
2
Ninette
Campbell
6:00 AM CrossFit
3 x 3 @ 185 lbs
2
Ellen
Stein
6:00 AM CrossFit
1 x 3 @ 145 lbs
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