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Components

Metcon

Settings

Workout

D-Balls and Rope slams

Warm-up

Perfect Lunge w/ twist (50')
Reverse Inchworm (50')
Bear Crawl (100')

3 Rounds
10 GHD Hip Ext
20 Russian Twists (16/10lb wallball)
10 Cossack Squats

Metcon (Time)

50-40-30-20-10
Rope Slams

25-20-15-10-5
D-ball over Shoulder (40/30) RX+ (80/40)

5-4-3-2-1
Man Makers (30/15)

This should be completed as:
50 Rope Slams
25 D-ball Over Shoulder
5Man mankers
....

Mobility

Remaining time:
Anterior Chain Mobility

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

Whiteboard:

Thursday, January 24, 2019

Male Clients

1

Mark
Patzer

12pm CrossFit

13:20

2

Izick
Espinoza

5pm CrossFit

16:26

3

Adam
Gelfand

12pm CrossFit

18:55

4

Jake
White

6am CrossFit

11:24

5

Bill
Curci

5pm CrossFit

15:05

6

Ulrick
Matsunaga

6am CrossFit

15:28

7

Joshua
Holmes

12pm CrossFit

16:50

50ibs ball

8

Fabricio
🦍

12pm CrossFit

17:35

9

Lawrence
Alejandro

12pm CrossFit

15:30

50 lb slam ball

10

Jet
Javelet

5pm CrossFit

17:25

40Lb MB; 30Lb DB

11

Jeff
Whiteley

5pm CrossFit

19:15

lower back really balled up causing me to slow down quite a bit

12

Tyler
Eickmann

5pm CrossFit

21:45

40lbs D-Ball over shoulder 30x2 man-makers rope slam sucked like ...

Female Clients

1

Alissa
Cobb

6am CrossFit

12:41

2

Camille
Chamberlen

6am CrossFit

15:49

3

kasey
stark

5pm CrossFit

15:04

10 lb db