Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 09.03.16

Warm-up

Row slow, medium, fast

Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard

5 pulls slow
10 pulls medium
15 pulls hard

15 pulls slow
10 pulls medium
5 pulls hard

2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side

Metcon

Metcon (Time)

Teams of 2:
2 rounds for time:
50 Burpee pull-ups
Hose drag to building across parking lot and back with pull in points
2K Row
* one person working at a time

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

Whiteboard:

Saturday, September 03, 2016

Male Clients

1

Matthew
Foster

7:30 AM CrossFit

33:35

#TeamFoster

2

Lee
Nix

7:30 AM CrossFit

47:20

3

Eric
Dixon

7:30 AM CrossFit

48:02

holy balls. threw up everywhere. Partner with Vanessa

4

Kyle
Hobbs

7:30 AM CrossFit

39:15

rowpu

4

Pasha
Khosravani

7:30 AM CrossFit

39:15

Female Clients

1

Private

7:30 AM CrossFit

33:35

2

Joanna
Klaproth

7:30 AM CrossFit

43:40

2

Kim
Riggs

7:30 AM CrossFit

43:40

team jo!

3

Stephanie
Nix

7:30 AM CrossFit

47:20

team Nix...ring rows

4

Vanessa
Baldwin

7:30 AM CrossFit

48:02

5

Jodee
Brinkerhoff

7:30 AM CrossFit

49:55

Team Bosley/Brinkerhoff modified

5

Melanie
Bloomfield

7:30 AM CrossFit

49:55

Team Bosley Brinkerhoff