Public Whiteboard

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Components

Deadlift

Metcon

Settings

Workout

Dead swing run

Warm-up

3 Rounds of:
5 PVC Passes
10 Step Duck Walk (slow, work that ankle mobility!)
10 Russian KBS (medium/heavy)

Strength

Deadlift (2 every 1:30 x 8 sets)

Increasing weight

Metcon

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP of:
5 Strict Pull-ups (Rx+: Strict Chest-to-bar Pull-ups)
10 Alternating Single-arm RKBS (71/53)
60m Shuttle Run (20m down and back then 10 down and back)

For scoring purposes, the 60m Shuttle Run will count as 2 reps, one for each shuttle length.

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine
2 min Wishbone Stretch (against wall)
1 min Pigeon Stretch / side
2 min Wishbone Stretch (against wall)

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

Whiteboard:

Saturday, January 25, 2020

Male Clients

1

Craig
Tino

9:30am CrossFit

1 x 4 @ 421.16 lbs

2

Jaimeson
Pollen

10:30am CrossFit

1 x 2 @ 335 lbs

2

Ryan
Figuerado

9:30am CrossFit

1 x 2 @ 335 lbs

3

Jake
White

9:30am CrossFit

1 x 2 @ 315 lbs

4

Andrés
Herrera

9:30am CrossFit

1 x 2 @ 305 lbs

sumo

5

Eric
Otero

9:30am CrossFit

1 x 2 @ 295 lbs

6

Ashish
Grover

9:30am CrossFit

1 x 2 @ 290 lbs

7

Private

9:30am CrossFit

1 x 2 @ 275 lbs

8

Ryan
Keith

10:30am CrossFit

1 x 2 @ 255 lbs

Quit being a bitch

9

Burcin
Caliskan

10:30am CrossFit

1 x 2 @ 165 lbs

10

John
King

9:30am CrossFit

1 x 1 @ 295 lbs

last set 295# for 1

Female Clients

1

Ruth
Rittermann

9:30am CrossFit

1 x 2 @ 235 lbs

2

Gretchen
Otero

9:30am CrossFit

1 x 2 @ 185 lbs

2

Melissa
Gomez

9:30am CrossFit

1 x 2 @ 185 lbs

2

Theresa
Brinsa

10:30am CrossFit

1 x 2 @ 185 lbs

3

Michelle
Robidas

9:30am CrossFit

1 x 2 @ 180 lbs

4

Esmeralda
Bernal

10:30am CrossFit

1 x 2 @ 170 lbs

5

Veronica
King

9:30am CrossFit

1 x 2 @ 150 lbs

6

Talyn
Meadows

9:30am CrossFit

1 x 2 @ 110 lbs

6

Yaili
Dominguez ...

10:30am CrossFit

1 x 2 @ 110 lbs