Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.31.16 - The Cell Gym
Class
(All)
7:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
The Cell Gym 12.31.16
Warm-up
Warm-Up 7
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Metcon
Choose option A or B
A: Metcon (Time)
10k Row at 60-70% effort
B: Metcon (Distance)
Grab a sandbag and go for a 45min walk for distance
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 31, 2016
Male Clients
1
Ben
Skinner
7:30 AM CrossFit
45:03
10k
Female Clients
1
Sarah
Hill
7:30 AM CrossFit
51:04
Loading...
Powered By Wodify