Public Whiteboard

Components

Metcon

Settings

Workout

Friday

Warm-up

2 SETS
LINE DRILL MOVEMENTS (25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers

*See Teaching for more options to include in Line Drill.

Into …

AMRAP x 5 MINUTES
16 Alt Cossack Squats
14 Step-Ups
10 Air Squats

Workout

Metcon (Time)

FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20)*

*24/20" Box

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)

Whiteboard:

Friday, December 11, 2020

Male Clients

Austin
Hatley

CrossFit: 3:30 PM

15:36

To bad the old dad had to do it for you

Female Clients

Isarai
Thieme

CrossFit: 4:30 PM