Public Whiteboard

Components

Long Haul RX

Long Haul INTERMEDIATE

Long Haul BOOTCAMP

Settings

Workout

CF 02/20/19

Medball Targets Warm-up

PLAY FOR 8 MINUTES
Standing behind the line, throw the ball at the medballs.
Must be a direct hit. Cannot Roll, Kick, or bounce!

The medball you hit, is the number of reps EVERYONE has.

CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12

*COACH ENTER EXERCISES AS COMMENT*

1. Press (Plate)
2. Jump Squat
3. Push-up
4. Side Lunge (ttl)

Long Haul RX (Time)

5 ROUNDS
   400m Run
   14 DB Step-Back Lunge* (50/35)
   14 HSPU

*Hold the DB Suitcase Style

Weakness Work (No Measure)

15 Minutes to work on your weaknesses!

Ask your coach for guidance and progressions.
- Pull-ups - Muscle-ups - Rope Climbs
- Handstands - Pistols - Dubs - Etc...

.
RECOMMENDED:
Work on Handstand skills!
Kick-ups, Holds, Walking, etc.

Long Haul INTERMEDIATE (Time)

5 ROUNDS
   400m Run
   14 DB Step-Back Lunge* (35/20)
   14 Modified HSPU [15lb + ABMAT]

*Hold the DB Suitcase Style

Long Haul BOOTCAMP (Time)

5 ROUNDS
   200m Run
   14 Step-Back Lunge [no DB]
   10 Push-up

Whiteboard:

Wednesday, February 20, 2019

Male Clients

mathieu
ameil

5:30 PM CrossFit

13:46