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Flight Simulator

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Workout

Friday

Warm-up

10 Minutes

Metcon

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Red Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Metcon

Flight Simulator (Time)

5 DU
5 Burpees
10 DU
5 Burpees
15 DU
5 Burpees
20 DU
5 Burpees
25 DU
5 Burpees
20 DU
5 Burpees
15 DU
5 Burpees
10 DU
5 Burpees
5 DU
5 Burpees

*All DU must be unbroken. If you break, then you start back at 0 of the current round you are on

3:1 Ratio for SU/DU

Mobility

Spend remaining time of class working on OH mobility in preparations for 17.3.

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

Whiteboard:

Friday, March 10, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

3:53

2

Jose
Aguayo

6:00 AM CrossFit

4:30

3

Samuel
Fitzgerald

9:00 AM CrossFit

5:08

4

Carlos
Jara

5:00 PM CrossFit

7:17

5

Sam
Cooper

9:00 AM CrossFit

8:00

su

6

David
Seaman

5:00 PM CrossFit

8:15

SU

7

Gary
Sunstrom

9:00 AM CrossFit

8:45

sgl & Dbl

8

Chad
Cockerill

9:00 AM CrossFit

8:55

9

Emile
Anderson

11:00 AM CrossFit

9:29

10

Mike
Hannon

6:00 PM CrossFit

9:40

11

Mike
Morelli

6:00 AM CrossFit

11:07

SU 3:1

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

4:37

unbroken

2

Michelle
Shuck

6:00 AM CrossFit

4:52

Broke at least 3x, shoe came untied, ughh

3

Esther
Aguayo

6:00 AM CrossFit

5:55

4

Caitlin
Woodrow

11:00 AM CrossFit

6:35

5

Macaira
Herford

6:00 PM CrossFit

9:28

6

Martha
Brown

6:00 AM CrossFit

11:40

could not do DU unbroken

7

Ivette
Morales

9:00 AM CrossFit

6:56

8

Page
Hannon

6:00 PM CrossFit

7:28

singles

9

Laura
Sandy

5:00 PM CrossFit

7:40

3:1 su

10

Jenny
Rosas

5:00 PM CrossFit

7:46

11

Cara
Stutts

6:00 PM CrossFit

7:58

12

Jasmine
Nivens

11:00 AM CrossFit

8:24

high bound singles 10, 20, 30, 40, 50

13

Sarah
Cote

6:00 AM CrossFit

8:49

all single under 3:1 ratio

14

Corey
Knight

11:00 AM CrossFit

9:53

su

15

Anna
Burdette

9:00 AM CrossFit

9:55

dont wanna talk abt it