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Components

Metcon

Settings

Workout

Wednesday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

3X
10 KB bench
10 KB seated press (5/5)
10 Hamstring curls
10 Glute hugs
12 Wind mills (6/6)
10 Hollow bicycle

Metcon

Metcon (6 Rounds for time)

6 Rounds each for time:
250m row
20 DB snatch 50/35

*1 minute rest between efforts or as class allows.

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

Whiteboard:

Wednesday, April 25, 2018

Male Clients

1

Eric
williams

5:00 PM CrossFit

10:17

2

Jae
Mills

6:00 PM CrossFit

12:47

35#

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

10:47

2

Kristina
Stapleton

12:00 PM Open gym

12:46

3

Shanna
Simms

5:00 PM CrossFit

13:32

4

Stacy
Swiney

12:00 PM Open gym

14:31

5

Jenny
Morton

6:00 AM CrossFit

12:06

15lbs

6

Michelle
Smith

5:00 AM CrossFit

12:51

20lbs

7

Joanna
Beatrice

5:00 AM CrossFit

13:06

20lb dumbell

8

Kathy
Williamson

5:00 PM CrossFit

14:40

15lb db