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Good Mornings

Pendlay Row

Hard Cindy

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Workout

04Nov2014

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Hip Flexor, T-Spine Smash, Posterior Chain Floss

Strength & Skill

Cycle movements.

Good Mornings (8-8-8-8-8)

Pendlay Row (5-5-5-3-3)

Metcon

Hard Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

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

Whiteboard:

Tuesday, November 04, 2014

Clients:

Leaderboard

Men's Good Mornings
Trenton Campbell	11/04/2014	1 x 8 @ 135 lbs
Justin Stein	11/04/2014	1 x 8 @ 135 lbs
Kyle Hardy	07/21/2014	1 x 8 @ 135 lbs

Women's Good Mornings
Ninette Campbell	11/04/2014	1 x 8 @ 105 lbs
Kristen Wall	07/21/2014	1 x 8 @ 105 lbs
Valla Bethel	07/21/2014	1 x 8 @ 105 lbs

Male Clients

1

Anthony
Hodges

9:30 AM CrossFit

1 x 8 @ 135 lbs

1

Justin
Stein

9:30 AM CrossFit

1 x 8 @ 135 lbs

1

Trenton
Campbell

9:30 AM CrossFit

1 x 8 @ 135 lbs

2

Alex
Watson

6:00 PM CrossFit

1 x 8 @ 115 lbs

3

Garrett
Kelley

6:00 AM CrossFit

1 x 8 @ 95 lbs

4

Kyle
Hardy

4:30 PM CrossFit

1 x 8 @ 0 lbs

Female Clients

1

Ninette
Campbell

4:30 PM CrossFit

1 x 8 @ 105 lbs

2

Amy
McBride

6:00 PM CrossFit

1 x 8 @ 75 lbs

3

Alyssa
Akers

9:30 AM CrossFit

4 x 8 @ 55 lbs

3

Ginny
Hardy

9:30 AM CrossFit

1 x 8 @ 55 lbs

4

Aspen
Gereau

6:00 PM CrossFit

1 x 8 @ 10 lbs

35 bar