Public Whiteboard

Components

Metcon

Back Squat

Settings

Workout

The Cell Gym 03.13.18

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Skills

Squat

Metcon

Metcon (Time)

3 Rounds for time of:
12 Back Squats 185#(135#)
15 Burpee Box Jump Overs 24″(20″)
*Bar starts from the floor

Then:
Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 3 rep Back Squat
*Use a rack

Back Squat

Whiteboard:

Tuesday, March 13, 2018

Male Clients

Andy
Witcher

8:30 AM WOD (Daycare)