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Cardi-Oh No

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Workout

6.28.19

Warm-up Row

Discuss Row Technique

5 sets
5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

Warm Up *Bike

30 second Bike
3 Oil Pumpers & Warrior Reach
3 Get-Up Shoulder Rotations
30 second Bike
6 Samson Lunges
6 Walkouts
30 second Bike
9 Russian Kettlebell Swings
9 Pushups
30 second Bike
5 Hang Muscle Cleans
5 Strict Presses

Cardi-Oh No (AMRAP - Reps)

AMRAP in 15 minutes
50/35 Calorie Bike
50/35 Calorie Row
Max Wallballs with Remaining Time 20/14

*score total Wallballs

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

Whiteboard:

Friday, June 28, 2019

Leaderboard

Men's Cardi-Oh No
Dustin Hughes	06/28/2019	111 Reps

Women's Cardi-Oh No
Siera Nelson	06/28/2019	121 Reps
Lindsey Jackson	06/28/2019	90 Reps
Sonja Hubbard	06/28/2019	90 Reps

Male Clients

1

Daniel
Lemon

5:30 AM CrossFit

144 Reps

off the rower at 6:00

2

Dustin
Hughes

8:30 AM CrossFit

111 Reps

3

kirk
sanderson

5:30 AM CrossFit

70 Reps

4

Darrell
Semple

5:30 AM CrossFit

60 Reps

#14 10'

5

JT
Launius

5:30 AM CrossFit

21 Reps

21-15-9 Cal Row (1300) Cal Bike (42) 4:50ish then 21 Hang Cluster...

Female Clients

1

Courtney
Lemon

5:30 AM CrossFit

121 Reps

level 8 bike

1

Siera
Nelson

4:30 PM CrossFit

121 Reps

2

Jessica
Searle

5:30 AM CrossFit

112 Reps

3

Sydney
Thane

4:30 PM CrossFit

101 Reps

4

Lindsey
Jackson

4:30 PM CrossFit

90 Reps

4

Sonja
Hubbard

6:30 AM CrossFit

90 Reps

5

Stacy
Yates

6:30 AM CrossFit

87 Reps

6

Madelyn
Bowman

5:30 AM CrossFit

117 Reps

16 lb ball

7

Annette
Bassett

8:30 AM CrossFit

69 Reps

12# wb

8

Janie
Sosa

8:30 AM CrossFit

54 Reps