Public Whiteboard

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Components

PB & J

Settings

Workout

20FEB2020

Movement Specifc Warmup:

Line Drills-
Samson Strech
Bear Crawl
Crab Walk
Lateral Shuffle Pushups
Burpee Broad Jump (small jumps)
Kareoke
Over Unders
Air Squats
Skip for height
For Distance
Air Squat Jump

DB Warmup:
(Light pair of DBs)
10 DB DL
10 DB hang high pulls
10 DB power cleans
10 DB Russian Swings
10 DB Full swings
5 DB D-Press

PB & J (AMRAP - Rounds and Reps)

Teams of Two

18 Minute AMRAP

5 Devil Press (50/35lbs)
5 Squat Jumps
5 Burpee to Target

*partners alternate full rounds

-2 minute rest-

18 Minute AMRAP

8 Double Dumbell Power Clean (50/35lbs)
10 Pushups on Dumbells
50 Foot Bear Crawl

*partners alternate full rounds

RX+- (65/50lbs) on Dumbells

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

Whiteboard:

Saturday, February 20, 2021

Clients:

Male Clients

Brendan
Wuest

8:00 AM CrossFit

20 + 18

by myself 11+6,9+6

Bob
Naes

8:00 AM CrossFit

29 + 51

30#

Jeff
Farris

8:00 AM CrossFit

29 + 51

40#

Female Clients

Lizzie
Coward

9:30 AM CrossFit

23 + 3

With Gab :)

Lisa
Goforth-Naes

8:00 AM CrossFit

31 + 4

with shannon, 15#

Shannon
Moncheski

8:00 AM CrossFit

31 + 4