Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday

Warm-up

2 ROUNDS
100m Jog or :30 Cardio
5/5 Single Arm Ring Rows or Backpack High Pulls
8/6 Cal. Bike or :30 Alt. Lunges
10 Alt. KB/BP Strict Press
5 Plank to Pike

Workout

Metcon (Time)

4 ROUNDS FOR TIME
200m Run
12/10 Cal Bike
12 Up-Down + Broad Jump
12 Ring Rows

-18:00 Hard Cap-

(Score is Time)

Workout - HOME

Metcon (Time)

4 ROUNDS FOR TIME
200m or 1:00 Run
:30 Alt. Jumping Lunges
12 Up-Down + Broad Jump
12 Backpack Bent Over Row

(Score is Time)

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