Public Whiteboard

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Components

Metcon

Banded Hamstring Curls

Settings

Workout

Chipper Time

Warm-up

100m Run
20 Air Squats
100m Run
10 Pushups
100m Run
20 Situps
100m Run
20 Walking Lunges
100m Run

Metcon (Time)

For Time:
20 Wall Balls (20/14)
40 Box Jumps (24/20)
20 Wall Balls
40 1-Arm DB Hang to Overhead (40/25)
20 Wall Balls
40 GHD Sit-ups
20 Wall Balls
40 1-Arm DB Shoulder to Overhead (40/25)
20 Wall Balls
40 Push-ups
20 Wall Balls
40 1-Arm OH Walking Lunges (40/25)

Accessory Work

Banded Hamstring Curls

4x25

Stretching

1 minute in Butterfly Stretch
1 minute in Pigeon Stretch / leg
1 minute in Couch Stretch / leg

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

Whiteboard:

Saturday, January 15, 2022

Male Clients

1

Adam
Gelfand

10:30am CrossFit

17:59

2

Aaron
Hart

9:30am CrossFit

18:51

3

Eric
Otero

10:30am CrossFit

20:13

4

Jerel
Swain

9:30am CrossFit

23:30

5

Brandon
Thorsten

9:30am CrossFit

23:57

6

Dan
Chavez

9:30am CrossFit

24:30

7

Andrés
Herrera

9:30am CrossFit

24:35

8

Fabricio
🦍

10:30am CrossFit

26:12

9

George
M

9:30am CrossFit

38:43

10

Jason
Jarrells

10:30am CrossFit

21:21

16# wall ball, reg sit-ups

11

Javier
Morales

Results For Open Gym

27:35

20” box, ab mat sit ups

Female Clients

1

Gretchen
Otero

10:30am CrossFit

19:55

2

Jenny
Hart

9:30am CrossFit

22:50

3

Donica
Ryder ⛵️

9:30am CrossFit

24:24

4

Lisa
Gift

9:30am CrossFit

19:26

Modified for shoulder pain

5

Emily
Small

9:30am CrossFit

22:25

pushups on box, 25#

6

Jenny
Schafran

10:30am CrossFit

22:59

10# WB 20# DB Elevated push-ups

7

Samantha
Evans

10:30am CrossFit

23:06

10lb wb, 15lb db

8

Brianna
Perry

10:30am CrossFit

23:12

Regular butterfly sit-ups 20’ elevated PU

9

Steph
Jarosz

Results For Open Gym

23:32

25# wghtd sit up

10

Brenna
Jarrells

10:30am CrossFit

24:09

Step ups, raised push ups, sit ups

11

Theresa
Brinsa

9:30am CrossFit

24:29