Public Whiteboard

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Components

Metcon

Settings

Workout

Partner or solo

Warm-up

1:00 Double Under Skill Work
Banded Monster Walk + Lateral Steps (50')
3 Sided Plank (1:00 per side)
20 Hollow Rocks
10 Wipers
10 Scorpions
15 Ext Rot and Press
30 Ext Rot Low
1:00 Couch Stretch (per side)

Metcon

Metcon (Time)

1 Mile Run
120 Double-Unders
100 Air Squats
80 Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85 lb)
20 Handstand Push-Ups (4.5")

This can be completed solo is in groups of 2/3. Completely up to you on how you want to break up the workload.

Mobility

10 Minute Yoga Mobility Flow

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

Whiteboard:

Sunday, February 10, 2019

Male Clients

Brian
Kalmenson

CrossFit: 8:00 AM

31:37

Ryan
Figuerado

CrossFit: 8:00 AM

36:55

Jim
Pinkerton

CrossFit: 8:00 AM

37:15

AJ!
Isabelo

CrossFit: 8:00 AM

28:11

Butterfly sit ups/ 50kg CJ

Female Clients

Tammy
Nguyen

CrossFit: 8:00 AM

30:40

half with mom

Brooke🦄
Beronda 🦏

CrossFit: 8:00 AM

0:00

9:59 for run