Public Whiteboard

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Components

Overhead Squat

False Grip Ring Rows

Metcon

14Aug2014

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Anchored T-Spine, Banded Hip Flexor, Single Leg Flexion

Strength & Skill

Cycle movements.

Overhead Squat (5-5-3-3)

False Grip Ring Rows (MR-MR-MR)

From full extension, to contact with center chest.

Metcon

Metcon (Time)

21-15-9 Reps of:

Overhead Squat (95# / 65#)
Knees to Elbows
Box Jumps (25" / 20")

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

Whiteboard:

Thursday, August 14, 2014

Clients:

Male Clients

Jordan
Hildebrand

4:30 PM CrossFit

1 x 3 @ 125 lbs

Kyle
Hardy

9:30 AM CrossFit

1 x 3 @ 115 lbs

Female Clients

Brigid
Barringhaus

9:30 AM CrossFit

1 x 3 @ 55 lbs

Krista
Hertzel

9:30 AM CrossFit

1 x 3 @ 50 lbs