Public Whiteboard

Components

Bent Over Row

Metcon

Settings

Workout

Bent over Rows and a Metcon

Warm-up

3 Rounds:
10 Cal Ski Erg or Bike
10 Band Pull Aparts
20 Wipers

3 Rounds:
10 Ring Rows
10 Palloff Presses
20 Low Ext Rot (per side)

Bent Over Row (8-8-8-8)

Bent Over Row

superset w/ 50' Banded lateral steps

Metcon

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
6 Burpee Box Jump Overs (20/18)
8 Calorie Bike
10 DBall Slams (40/30)

Once the AMRAP is completed you will be going directly into a 1-mile run. HOWEVER, for every round you complete, you can remove 200m from that run.

Ex. Complete 8 rounds (8 rounds x 200m = 1600m) you will not have to run!

Mobility

The remaining time in class will be based around personal mobility needs

Whiteboard:

Thursday, April 12, 2018

Male Clients

Diggy
Hagos

5pm CrossFit

1 x 8 @ 205 lbs

Brandon
Wright

5pm CrossFit

1 x 8 @ 195 lbs

Ken
Nelson

5pm CrossFit

1 x 8 @ 185 lbs

Kevin
Kaiser

6am CrossFit

1 x 8 @ 175 lbs

Renard
Simon

6am CrossFit

4 x 8 @ 135 lbs

Adam
Gelfand

12pm CrossFit

1 x 8 @ 135 lbs

Robby
Tabellija

6am CrossFit

1 x 8 @ 135 lbs

Ron
Singer

5pm CrossFit

1 x 8 @ 135 lbs

Tyler
Eickmann

5pm CrossFit

1 x 8 @ 125 lbs

Dan
Chavez

12pm CrossFit

1 x 8 @ 105 lbs

Lenny
T

5pm CrossFit

1 x 8 @ 95 lbs

Michael
SYLLIAASEN

5pm CrossFit

4 x 8 @ 75 lbs

Female Clients

Danielle
Barragan

5pm CrossFit

1 x 8 @ 75 lbs

Jen
Carroll

12pm CrossFit

1 x 8 @ 75 lbs

Taylor
Hempy

6am CrossFit

2 x 8 @ 65 lbs

Chelsie
Coughlin

5pm CrossFit

1 x 8 @ 65 lbs

Paige
Escamilla

5pm CrossFit

1 x 8 @ 65 lbs