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Components

Shoulder Press

Double-Unders

Metcon

Settings

Workout

22Mar2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Mobility:
1) Band Pull
2) Calf Stretch
3) Pec/Lat

Strength & Skill

1: Shoulder Press (5 Sets of 5 Reps)

2: Double-Unders (Technique)

Metcon

1: Metcon (Time)

For Time:

21-15-9

DB Thrusters (50/35)
Box Jumps (30/24)

*Every 2 Minutes Perform 50 Double Unders*

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

Whiteboard:

Tuesday, March 22, 2016

Clients:

Leaderboard

Men's Shoulder Press
Justin Fadler	10/02/2019	1 x 1 @ 225 lbs
Micheal Young	10/29/2014	1 x 1 @ 220 lbs
Trenton Campbell	06/28/2015	1 x 1 @ 190 lbs

Women's Shoulder Press
Teresa Koebbe	11/23/2018	1 x 1 @ 100 lbs
Teresa Koebbe	11/23/2018	1 x 1 @ 100 lbs
Juliana Wood	11/04/2021	1 x 1 @ 90 lbs

Male Clients

1

Dusty
Schmidt

4:00 PM CrossFit

1 x 5 @ 155 lbs

1

Micheal
Young

9:30 AM CrossFit

1 x 5 @ 155 lbs

2

Greg
Mathison

4:00 PM CrossFit

5 x 5 @ 135 lbs

2

Justin
Stein

12:00 PM CrossFit

3 x 5 @ 135 lbs

2

Chad
Miller

4:00 PM CrossFit

2 x 5 @ 135 lbs

2

Anthony
Hodges

5:00 PM CrossFit

1 x 5 @ 135 lbs

3

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 125 lbs

4

Gary
Hilligoss

9:30 AM CrossFit

1 x 5 @ 120 lbs

5

Kent
Higginbotham

7:00 PM CrossFit

1 x 5 @ 115 lbs

6

Kyle
Hardy

12:00 PM CrossFit

5 x 5 @ 95 lbs

6

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 95 lbs

7

John
Henderson

12:00 PM CrossFit

5 x 5 @ 65 lbs

Female Clients

1

Julie
Vasilak

7:00 PM CrossFit

1 x 5 @ 85 lbs

set 4 and 5 @85

2

Private

12:00 PM CrossFit

1 x 5 @ 75 lbs

2

Ninette
Campbell

4:00 PM CrossFit

1 x 5 @ 75 lbs

3

Linda
Boman

4:00 PM CrossFit

2 x 2 @ 60 lbs

3

Taylor
Kuhnert

7:00 PM CrossFit

1 x 5 @ 60 lbs

35,45,50,55,60

4

Elizabeth
Burke

6:00 AM CrossFit

5 x 5 @ 45 lbs