Public Whiteboard

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Components

Bar Muscle-ups

Muscle Up Progression

Plank Holds

Metcon

Settings

Workout

01/11/2016

Skill Work

With a running 15 minute Clock, complete 5 Minutes of each of the following movements and skills.

Bar Muscle-ups (5 Minute Skill Drills )

Bar Muscle-ups

Muscle Up Progression (5 Minute Skill Drills )

From Lowered Rings or Jumping Position

Plank Holds (5 - 1 Minute Holds )

Workout of the Day

Metcon (AMRAP - Reps)

AMRAP in 15 Minutes

3 Minute of Hand Release Push-ups
3 Minutes of Flutter Kicks (L/R=1)
2 Minutes of Squat Cleans (95/65)
Rest 2 Minutes
2 Minute of Hand Release Push-ups
2 Minute of Flutter Kicks (L/R=1)
1 Minute of Squat Cleans (95/65)

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

Whiteboard:

Monday, January 11, 2016

Male Clients

kyle
lawles

5:45 AM CrossFit

1 x 8

Zach
Reeves

5:45 PM CrossFit

1 x 5

Luke
Kinsey

5:45 AM CrossFit

1 x 3

Sean
Smith

5:45 PM CrossFit

1 x 3

Jacob
Young

5:45 PM CrossFit

1 x 1

Sha
Gearn

5:45 AM CrossFit

1 x 0

Dustin
Pierce

5:45 PM CrossFit

4 x 4

Female Clients

Ashley
Reeves

5:45 PM CrossFit

1 x 14

worked on consecutive

Meg
Brown

5:45 AM CrossFit

1 x 4

Yellow band

Mica
Gearn

5:45 AM CrossFit

1 x 3