Public Whiteboard

Components

Handstand Hold

Double-Unders

Metcon

Settings

Workout

18October2016

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Mobility:
1) Posterior Chain Floss
2) Banded Bully
3) Pigeon

Strength & Skill

EMOM 14:

Even Minutes - 30 Second Handstand Hold
Odd Minutes - 25 Double Unders

1: Handstand Hold

2: Double-Unders

Metcon

Metcon (AMRAP - Rounds and Reps)

18 Minute Clock

Buy-In: 2 Minute Plank

Then...

AMRAP 14:

3-6-9-12-15-18-21-24...

HSPU
OHS (95/65)

Buy-Out: 2 Minute Plank

*5 Burpees every time you break during the plank*

*Add up all the burpees and do it at the end of the workout*

Whiteboard:

Tuesday, October 18, 2016

Clients:

Male Clients

Brendan
Wuest

6:00 PM CrossFit

7 x 30

Colin
Wright

4:00 PM CrossFit

7 x 30

Jason
Mashburn

4:00 PM CrossFit

6 x 30

Gary
Hilligoss

6:00 AM CrossFit

7 x 1

Scott
Dougherty

6:00 PM CrossFit

1 x 14

Female Clients

Carolyn
Johnson

6:00 AM CrossFit

7 x 30

7 rounds @ 30 secs

Karen
Shebik

12:00 PM CrossFit

1 x 30

3 rounds full

Shequia
Mashburn

4:00 PM CrossFit

1 x 6

Julianne
Russell

7:00 PM CrossFit

2 x 1

Two rounds of 30 sec

Kimberly
Fleming

4:00 PM CrossFit

7 x 1

Off box