Public Whiteboard

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Components

Atlas Stone to Shoulder

Metcon

Stones and Stretching

Warm-up

25 Minute Active Warmup and Mobility flow lead by Coach Sean

Atlas Stone to Shoulder (15 Minutes working up to a heavy single)

Be sure to bring long sleeves!

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
10 Cal Ski Erg
15 Ball Slams (40/30)
1:00 Plank Hold (You can rotate between side and front planks)

Plank counts as one rep. If you are on the plank as time runs out finish it for the completed round)

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

Whiteboard:

Sunday, April 14, 2019

Male Clients

Female Clients

Sharon
Yoon 🦄

CrossFit: 8:00 AM

1 x 1 @ 95 lbs

Alissa
Cobb

CrossFit: 8:00 AM

1 x 1 @ 80 lbs

Slam ball practice