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Components

Metcon

Metcon

Settings

Workout

Friday

Warm-up

20 mins

Dynamic Warm-up

Metcon

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP
2 Alt Single Arm KBS (1.5/1)
2 10m Shuttle Sprints
4 Alt Single Arm KBS
4 10m Shuttle Sprints
6...
6...

Rest 5 minutes

Metcon (Weight)

In 15 mins, Find a heavy complex
1 DL + 1 PC + 1 FS

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

Whiteboard:

Friday, February 26, 2016

Male Clients

1

Rek
Soh

9:00 AM CrossFit

7 + 14

2

Chad
Harrell

5:00 AM CrossFit

7 + 9

3

Robert
Herford

6:00 PM CrossFit

6 + 7

4

Justin
Flatt

6:00 PM CrossFit

5 + 13

4

Travis
Stutts

6:00 PM CrossFit

5 + 13

5

Jeb
Ware

11:00 AM CrossFit

7 + 7

.75 pood

6

Rich
Consiglio

11:00 AM CrossFit

7 + 4

Blue kbs

7

Andrew
Ross

5:00 PM CrossFit

5 + 9

Purple

Female Clients

1

Suzanne
Smith

5:00 PM CrossFit

7 + 0

2

Jessica
Selecky

5:00 PM CrossFit

5 + 10

3

Colleen
Beamon

6:00 AM CrossFit

7 + 12

green and box steps ups

4

Holli
Christ

6:00 AM CrossFit

7 + 7

5

Jasmine
Nivens

11:00 AM CrossFit

7 + 0

6

Carolina
Martinez

5:00 AM CrossFit

6 + 17

green

7

Lauren
Bryant

5:00 AM CrossFit

6 + 15

8

Georgia
Rivers

6:00 AM CrossFit

6 + 9

9

Amanda
Strous

5:00 PM CrossFit

6 + 0

10

Cara
Stutts

6:00 PM CrossFit

5 + 13