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Components
Barbara
Hanging L-Sit Holds
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
23Oct2015 - 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):
13 (8/5)
Workout
23Oct2015
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: 60 Sec. Deep Squat Hold, Band Pull, Banded Bully
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Homework
Hanging L-Sit Holds (3 Rds of Max Time )
**Tuck knees if needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 23, 2015
Clients:
Men / Women
All Clients
Male Clients
1
Grant
Burdeau
6:00 PM CrossFit
33:00
2
Andrew
Stitzel
9:30 AM CrossFit
35:23
3
Anthony
Hodges
5:00 PM CrossFit
38:20
4
Chad
Miller
4:00 PM CrossFit
40:00
3 rds + 20 pull-ups + 30 push ups
5
Justin
Stein
9:30 AM CrossFit
46:25
6
Sam
Hardy
6:00 PM CrossFit
40:49
7
Brian
Burke
6:00 AM CrossFit
41:27
pull ups 2 rounds, ring rows 3
8
Scott
Dougherty
6:00 AM CrossFit
42:20
r pulls
Female Clients
1
Lauren
Lewis
6:00 AM CrossFit
37:38
2
Jonelle
Harris
5:00 PM CrossFit
40:00
3 rounds and 20 pull ups
2
Ninette
Campbell
4:00 PM CrossFit
40:00
3 Rds and 20 pull-ups
3
Private
4:00 PM CrossFit
41:37
4
Private
9:30 AM CrossFit
46:46
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