Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Eva

Metcon

Settings

Workout

Monday

Warm-up

GENERAL AND SPECIFIC WARM-UP

On a 5:00 clock:
1:00 of 1 up-down to a 6-in target + 2 air squats
:20 high knees
:20 jumping jacks
:20 jumping lunges
10 ring rows
10 Russian KB swings (heels down, chest-high)
10 kip swings
5 kipping pull-ups
10 kettlebell swings (heels down, chest-high)
5 kipping pull-ups

Workout

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Metcon (Time)

INTERMEDIATE

4 rounds for time of:
Run 800 meters
30 KB swings (35/50 lb)
30 pull-ups

Metcon (Time)

BEGINNER

4 rounds for time of:
Run 600 meters
20 KB swings (25/35 lb)
20 ring rows

Stretch

Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

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

Whiteboard:

Monday, April 11, 2022

Male Clients

luke
goshulak

CrossFit: 5:30 AM

40:50

Sets of 8-7–6-5-4 1.4 mile/ 41 cal assault bike

Devan
Vanderwyk

CrossFit: 5:30 AM

38:45

50# K.B. 8,7,6,5,4 rep scheme

Kyle
Klassen

CrossFit: 5:30 AM

46:20

53# kettlebell, 10 pullups / 20 ringrows per round

Female Clients

Christine
Seymour

CrossFit: 6:30 PM

36:35

Ring rows