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Components

Metcon

Settings

Workout

Wednesday

Warm-up

12 mins

Dynamic Warm-up

Gymnastics

25 mins

Kipping Pull-up Progressions
5 sets
10 Hollow Rocks
10 Arch Rocks
10 Beat Swings

5 min EMOM
:30 ME kipping pull-ups
*Each round for reps
*Scale up to C2B if you can
*No butterfly
*Scale to kipping in a band (if able - red band only), strict pull-ups, box pull-ups, beat swings or ring rows

Metcon (5 Rounds for reps)

5 min EMOM
:30 ME kipping pull-ups
*Each round for reps
*Rx+ C2B if you can

Metcon

Metcon (No Measure)

4x100m sprints EMOM

Rest 2 minutes

4x200m sprints Every 75 seconds

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

Whiteboard:

Wednesday, March 09, 2016

Male Clients

1

Jason
Cansler

6:00 PM CrossFit

50 Total Reps

2

Robert
Herford

6:00 PM CrossFit

47 Total Reps

3

Justin
Flatt

6:00 PM CrossFit

35 Total Reps

4

Eric
Robinson

5:00 PM CrossFit

61 Total Reps

5

James
Gutin

11:00 AM CrossFit

41 Total Reps

5

Joey
White

6:00 PM CrossFit

41 Total Reps

strict

6

Richard
Kapcha

11:00 AM CrossFit

34 Total Reps

7

Dan
Carley

5:00 AM CrossFit

50 Total Reps

Box pulls

8

Chad
Cockerill

6:00 PM CrossFit

40 Total Reps

9

Justin
Higbee

5:00 PM CrossFit

35 Total Reps

Kipping. Ugly.

10

Michael
Eannone

6:00 PM CrossFit

34 Total Reps

11

JR
Nunn

5:00 AM CrossFit

27 Total Reps

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

47 Total Reps

2

Lisa
Hovis

5:00 AM CrossFit

42 Total Reps

grip shot

3

Michelle
Shuck

9:00 AM CrossFit

41 Total Reps

4

Amy
Bullock

5:00 PM CrossFit

5 Total Reps

practiced ring beat swings 7-9 reps

5

Amanda
Strous

6:00 PM CrossFit

55 Total Reps

6

Samantha
Thompson

5:00 PM CrossFit

50 Total Reps

ring rows

7

Summer
Nunn

5:00 AM CrossFit

44 Total Reps

box pu, over bar hold, beat swings

8

Omayra
Rosa

9:00 AM CrossFit

31 Total Reps

gray and red band

9

Molly
McDonald

11:00 AM CrossFit

30 Total Reps

10

Rachel
Klahr

6:00 PM CrossFit

26 Total Reps

box

11

Macaira
Herford

9:00 AM CrossFit

21 Total Reps

2 reds

12

Jennifer
Rosa

9:00 AM CrossFit

3 Total Reps