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Components

GRIP PUSH PULL

Settings

Workout

19DEC2020

Movement Specific Warmup:

1 minute easy pace row
(Partner B inch worms)
45 seconds moderate pace row
(Partner B monkey squats)
30 seconds fast paced row
(Partner B pushups)

10 slow burpees

10 Slamball deadlifts
10 ground to overhead
10 Slamballs

Mobility

1 Minute- Child Pose on Slamball

1 Minute- Dead Hang from Bar

1 Minute- T- Spine Twists

Coaching Points

All Movements-

1. Shoulder Position

Metcon

GRIP PUSH PULL (AMRAP - Rounds and Reps)

Teams of 2

20 minute AMRAP

20/14 Calorie Row
20 Burpee Pull-ups
20 Slamball 30/20lbs

*partners split reps as needed

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

Whiteboard:

Saturday, December 19, 2020

Clients:

Male Clients

Jonathan
Jansson

9:30 AM CrossFit

5 + 0

Bob
Naes

8:00 AM CrossFit

4 + 22

with Lisa

jagadeesh
pratapaneni

8:00 AM CrossFit

5 + 0

Scott
Dougherty

9:30 AM CrossFit

5 + 0

20 # slamball

Female Clients

Lisa
Goforth-Naes

8:00 AM CrossFit

4 + 22

With Bob