Public Whiteboard

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Components

Bar Muscle-ups

Pull-ups

Metcon

Settings

Workout

15Mar2016

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

1: Bar Muscle-ups (Technique)

2: Pull-ups (Technique)

Metcon

1: Metcon (Time)

For Time:

1000m Row
40 Hand Release Push Ups
30 Ring Dips
20 Strict Handstand Push Ups
10 Bar Muscle Ups

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

Whiteboard:

Tuesday, March 15, 2016

Clients:

Leaderboard

Men's Bar Muscle-ups
Andrew Stitzel	03/15/2016	1 x 10
Micheal Young	03/15/2016	1 x 5

Women's Bar Muscle-ups
No female leaders to show...

Male Clients

Andrew
Stitzel

6:00 PM CrossFit

1 x 10

Micheal
Young

9:30 AM CrossFit

1 x 5

Female Clients

Carolyn
Johnson

6:00 AM CrossFit

1 x 10

butterfly pull-ups

Elise
Bakalor

6:00 PM CrossFit

1 x 1

Worked on pull ups