Public Whiteboard

Components

GOAT

Metcon

Settings

Workout

01September2016

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

GOAT

EMOM 10: Pick a weakness and work on it

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:

Run 1 Mile

with remaining time,

AMRAP of:

8 DB Snatch (53/35)
16 Sit-Ups

Whiteboard:

Thursday, September 01, 2016

Clients:

Leaderboard

Men's GOAT
No male leaders to show...

Women's GOAT
No female leaders to show...

Male Clients

Andrew
Long

4:00 PM CrossFit

4 x 5 @ 85 lbs

Greg
Mathison

4:00 PM CrossFit

1 x 1 @ 0 lbs

double unders.

Justin
Fadler

9:30 AM CrossFit

1 x 1 @ 0 lbs

double unders pull ups

Female Clients

Elise
Bakalor

12:00 PM CrossFit

2 x 2 @ 80 lbs

Snatch

Kimberly
Fleming

5:00 PM CrossFit

10 x 5 @ 0 lbs

Ring pull-up

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 0 lbs

pullups i used blue band