Public Whiteboard

Components

1-Mile Run

Floor Press

Push-ups

Metcon

Settings

Workout

Floor press and dips

Warm-up

2 Rounds of:
10 Burpees
10 Air Squats
10 Pace perfect lunge with rotation
5 Push-ups w/ rotation to side plank /side

1-Mile Run (Time)

Max Effort 1-Mile Run

Let’s wake up our legs from yesterday...

Weightlifting

Floor Press (10-10-10-10 then 3x 10 )

Floor Press

The three variations for today’s floor press are:
1) Barbell floor press
2) Dumbbell floor press
3) 7 sets (max reps) pushups

Push-ups (7 sets of max reps )

Push-ups

Track any variations in notes

Metcon

Metcon (Time)

For Time:
21 Pushups
42 Couch Dips
42 Sit-ups
15 Pushups
30 Couch Dips
30 Sit-ups
9 Pushups
18 Couch Dips
18 Sit-ups

(Rx+ option )For Time:
21 Pushups
21 Dips
42 Sit-ups
15 Pushups
15 Dips
30 Sit-ups
9 Pushups
9 Dips
18 Sit-ups

Rx+ option for anyone who has a dip bar or rings

Stretching

Metcon (No Measure)

1 min Doorway Pec Stretch / side
1 min Child's Pose Lat Stretch
1 min Updog Ab Stretch
2 min Wishbone Stretch
2 min Couch Stretch / side

Whiteboard:

Saturday, March 28, 2020

Male Clients

Ryan
Figuerado

CrossFit