Public Whiteboard

Auto Scroll Page

Components

Sumo Deadlift

Metcon

CrossFit - Thu, Sep 19

Warmup (No Measure)

3 min cardio

3 rounds

10 Dead bug

5/5 SL Rdl

10 lateral lunge

:20 plank

Sumo Deadlift (building to a heavy 2)

Sumo Deadlift

Metcon (No Measure)

3 rounds

10 machine rows

10 pec flys

10 Hollow lifts

Metcon (AMRAP - Rounds and Reps)

AMRAP 10

15 KB Swings

15 hanging knee raise

15 burpees

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

Whiteboard:

Thursday, September 19, 2024

Male Clients

Eric
Bassett

5:30 AM CrossFit

1 x 2 @ 365 lbs

Ryan
Taylor

5:30 AM CrossFit

1 x 2 @ 345 lbs

Female Clients

Private

5:30 AM CrossFit

1 x 2 @ 275 lbs