Public Whiteboard

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Components

Bent Over Row

Metcon

Barbell Rows + Rowing/Burpees/Box Jumps

Warm-up

200m Run
1 min Foam Roll T-Spine

2 Rounds of:
5 Manmakers (light)
10 Wipers / side
15 Reverse Flies (light)

Strength

Bent Over Row (10-10 then 3x10)

Bent Over Row

All sets underhand grip
12 minutes

Metcon

Metcon (Time)

100/80 Calorie Row
*EMOM
Odd minutes: 3 Burpees over Rower
Even minutes: 5 Box Jumps (24/20)

Stretching

Metcon (No Measure)

1 min Calf Stretch / side
1 min Hamstring Stretch / side
1 min Pigeon Stretch / side
2 min Wishbone Stretch
1 min Couch Stretch / side

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

Whiteboard:

Sunday, March 15, 2020

Male Clients

Eric
Otero

8:30am CrossFit

3 x 10 @ 125 lbs

Female Clients

Patrisha
Wilson

8:30am CrossFit

3 x 10 @ 105 lbs

Gretchen
Otero

8:30am CrossFit

3 x 10 @ 85 lbs

Kaitlin
Woods

8:30am CrossFit

3 x 10 @ 75 lbs