Public Whiteboard

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Components

Metcon

The Cell Gym 01.01.2016

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Metcon

Metcon (Time)

20 Power Snatch 95/65#
16 Power Clean & Jerk 95/65#
20 Thrusters 95/65#
16 Burpees

Rest up to 5 minutes and then

Metcon (Time)

6 Rounds for time of
12 Overhead Squats 95/65#
12 Toes to Bar

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

Whiteboard:

Friday, January 01, 2016

Male Clients

Ryan
Moody

9:30am Open Gym

5:44

Andy
Witcher

9:30am Open Gym

6:34

Female Clients

Private

9:30am Open Gym

6:21

Allie
Quent

9:30am Open Gym

7:34

#45, then #35