Public Whiteboard

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Components

Metcon

Settings

Workout

Sleeveless

Mobility

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Metcon (Time)

3 Rounds:
15 Push-ups
100′ Walking Lunge
30 AbMat Sit-ups
100′ Farmers Carry (50’s/35’s)

Accessory

2 rounds:
DB single arm upright row x 8 each
KB deficit reverse lunges x 8 each ( alternating) https://www.youtube.com/watch?v=3tWb3f2aY1E
Seated MB back extensions x 10 ( heavy exhale) https://www.youtube.com/watch?v=2pQI08Ifuds

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

Whiteboard:

Thursday, March 05, 2020

Male Clients

1

Stephen
Sutherland

5:30pm CrossFit

5:43

2

adam
charlton

3:30pm CrossFit

6:09

3

nathan
kinsley

6:30pm CrossFit

6:23

4

Will
Furlow

4:30pm CrossFit

6:33

5

Private

6:30pm CrossFit

6:55

6

Shawn
Grushecky

5:30pm CrossFit

7:15

7

Rick
Kyle

6:30pm CrossFit

8:36

8

Jackson
Cramer

3:30pm CrossFit

8:50

9

JJ
Potts

8:00am CrossFit

8:51

10

Mark
Victor

6:30pm CrossFit

11:28

11

Bobby
Stanley

4:30pm CrossFit

0:00

12

Rob
Stansbury

5:30pm CrossFit

9:15

13

Peter
Wetterauer

7:30pm CrossFit

9:40

14

Matthew
Hancock

6:00am CrossFit

10:12

Female Clients

1

chelsea
workman

4:30pm CrossFit

6:50

2

Brittany
Sloneker

5:30pm CrossFit

7:20

3

Lexi
Douglas

7:30pm CrossFit

8:10

4

Amy
Brock

5:30pm CrossFit

8:15

5

Carly
Moore

12:00pm CrossFit

8:24

6

April
Marshalek

6:30pm CrossFit

8:35

7

Hannah
Abraham

3:30pm CrossFit

8:39

8

Kelsey
Murray

4:30pm CrossFit

9:11

9

Cindy
Victor

6:30pm CrossFit

9:22

10

tonya
miller

4:30pm CrossFit

9:31

11

Hana
Thixton-Nolan

3:30pm CrossFit

9:45

12

Laura
Sutherland

5:30pm CrossFit

12:18

13

Private

6:00am CrossFit

9:30

14

Erin
McCarthy

12:00pm CrossFit

9:45

15

CeNedra
Holden

3:30pm CrossFit

10:14

16

Taylor
Allen

5:30pm CrossFit

11:01

17

Marcie
Carroll

6:30pm CrossFit

11:20

18

Kalyn
Noechel

5:30pm CrossFit

12:12

10 pushups, :45 plank

19

Casey
Baird

8:00am CrossFit

12:25

20

ALLISON
CORNELL

5:30pm CrossFit

13:45

21

Nicoletta
Ciampa

6:00am CrossFit

14:47

22

Laci
Billotti

6:00am CrossFit

15:00

Run instead of push ups; weighted sit ups

23

Nicole
Opbroek

3:30pm CrossFit

0:00