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Components

Metcon

Settings

Workout

CF Linchpin 200303

Warm-up

3 rounds:
1 min of Jump Rope
10 Mountain Climbers (2-ct)
10-sec Handstand Hold
10 GHD Sit-ups

Pre-WOD Mobility:
T-spine rake/roll (3 min)
Psoas smash (2 min each side)

Metcon

Metcon (Time)

For time:
Rx:
Row 1000M
100 Sit-ups
10 Wall Walks (start in plank, get hips to wall and back to plank)

Rx+:
200 Double-unders
75 V-ups
50M Handstand Walk

Post-WOD Recovery

10 x cat/cow stretch (10 sec each position)

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

Whiteboard:

Tuesday, March 03, 2020

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

10:23

still need more handstand walk practice.

2

Ryan
Wolf

Open Gym 11am - 1pm

14:15

3

Private

6:30 PM CrossFit

20:00

4

Sam
Schuster

4:30 PM CrossFit

24:02

5

Brian
Stolle

CrossFit: 10:00 AM

9:54

6

Harry
Stein

4:30 PM CrossFit

10:04

7

Hazen
Arnold

Open Gym 11am - 1pm

10:32

8

Ron
Bunch

6:00 AM CrossFit

11:28

9

Richard
Bruce

4:30 PM CrossFit

12:09

10

Justin
Callas

4:30 PM CrossFit

12:28

11

Bradd
Gott

CrossFit: 5:00 AM

12:40

Held WW 5sec not vertical

12

Jack
Stevens

4:30 PM CrossFit

13:30

13

Justin
Clites

6:30 PM CrossFit

13:54

14

Gabriel
Ripley

CrossFit: 10:00 AM

15:17

15

Private

CrossFit: 5:00 AM

17:06

16

Benjamin
Deckert

4:30 PM CrossFit

19:30

Female Clients

1

Alyssa
Stookey

Open Gym 11am - 1pm

7:17

2

Denee
Wolf

4:30 PM CrossFit

10:35

dubs in 5 sets, 15 then 10s on vups, 40 ft unbroken on first 2 hs...

3

Alicia
Higginbotham

Open Gym 11am - 1pm

13:05

4

Anna
Silbaugh

6:30 PM CrossFit

12:36

4:09 row

5

Leesa
Fritz

Open Gym 11am - 1pm

13:32

25 V-ups then 75 sit ups

6

Linda
Paquer

4:30 PM CrossFit

14:20

7

Chloe
Coffelt

4:30 PM CrossFit

15:20

8

Jessie-Lee
Nichols

CrossFit: 10:00 AM

15:43

10lb sit-ups

9

Tracy
Giuffreda

CrossFit: 5:00 AM

15:46

200 double unders instead of rowing

10

Alicia
Caucutt

4:30 PM CrossFit

12:35

11

Brittany
Brooks

CrossFit: 10:00 AM

13:35

4ft Walk to wall 2-3 steps per rd

12

Anna
Postles

6:00 AM CrossFit

14:00

squats and planks

13

Susanne
Grover

CrossFit: 10:00 AM

14:19

Handstand holds away from wall

14

Tash
Clites

6:30 PM CrossFit

15:15

Handstand walks to wall

15

Michelle
Whitten

CrossFit: 5:00 AM

17:21

200 du, 50ft hs walk w/ help, 5 wall walks