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Components
500m Row
500m Row
500m Row
Shoulder H.J.
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
07Oct2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (11/7)
Workout
07Oct2015
Row, Row, Row your boat.
Warm-up
Warm Up # 8 (Shuttle)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: T-Spine Smash, Band Pull, Banded Hip Flexor
Strength & Skill
Review Rowing techniques & common issues
Metcon
Three 500m Row Time Trials, rest as needed in-between
500m Row (Time)
Max Effort 500m Row
500m Row
500m Row (Time)
Max Effort 500m Row
500m Row
500m Row (Time)
Max Effort 500m Row
500m Row
Homework
Shoulder H.J. (50 / 50 Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 07, 2015
Clients:
Men / Women
All Clients
Male Clients
1
Anthony
Hodges
6:00 PM CrossFit
1:30
1
Grant
Burdeau
5:00 PM CrossFit
1:30
2
Kent
Higginbotham
6:00 PM CrossFit
1:31
3
Andrew
Stitzel
6:00 AM CrossFit
1:34
4
Chad
Miller
4:00 PM CrossFit
1:36
5
Brian
Burke
6:00 AM CrossFit
1:38
6
Jeff
Farris
6:00 PM CrossFit
1:42
7
Micheal
Young
9:30 AM CrossFit
1:43
8
Mike
Conway
6:00 AM CrossFit
1:55
9
Scott
Dougherty
6:00 AM CrossFit
2:00
10
Rob
Garrison
9:30 AM CrossFit
2:05
Female Clients
1
Ninette
Campbell
4:00 PM CrossFit
1:48
2
Valla
Bethel
4:00 PM CrossFit
2:02
3
Amy
McBride
5:00 PM CrossFit
1:54
4
Private
9:30 AM CrossFit
2:07
5
Samantha
Williams
4:00 PM CrossFit
2:13
6
Linda
Boman
6:00 AM CrossFit
2:29
7
Sarah
McCracken
6:00 PM CrossFit
2:35
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