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Components

Skin the Cat

Metcon

Settings

Workout

T2B/Rowing

Warm-up

400m Run
100m Lunge
Bear Crawl --->
Reverse Bear Crawl
Reverse Crab Walk <---
15 Banded Face Pulls
15 Scap Pullups
15 Scap Pushups
15 PVC Passes
15 Reverse Grip PVC Passes
10 Toes-through-Rings
15 V-Ups
5 Big Kips

Skin the Cat (15 minute practice)

Dead Hang from rings, rotate entire body around while still hanging on to the rings

Perform the cleanest rep you can in this movement.

Metcon (Time)

Buy-in OR Cash-out: 100 Double Unders
24-20-16-12-8-4
Calorie Row
Toes-to-Bar

Scale DU to a number that can be completed in 2 minutes or less. Pick a number, stick to it despite how long it takes.
Scale 24 Toes-to-Bar so it can be completed in 3 subsets or less.
For busier classes, we will be staggering the start of the workout so we don't get tied up on rowers too much.

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

Whiteboard:

Wednesday, April 18, 2018

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 12

+ back lever

2

Craig
Kreinest

5pm CrossFit

1 x 3

2

Nate
Cobb

8am CrossFit

1 x 3

2

Papi
Aka Teddy

4pm CrossFit

1 x 3

3

Adam
Gelfand

12pm CrossFit

1 x 2

3

Justin
Aliotta

4pm CrossFit

1 x 2

3

Ramon
Ulloa

4pm CrossFit

1 x 2

4

Jin
Bae

4pm CrossFit

1 x 1

4

Ken
Nelson

4pm CrossFit

1 x 1

Did about 8 total.

4

Scott
Kellner

6am CrossFit

1 x 1

I did it

4

Tom
Brown

12pm CrossFit

1 x 1

5

Chris
Bartley

4pm CrossFit

1 x 5

6

Avi
Raful

7pm CrossFit

5 x 1

6

Bill
Curci

5pm CrossFit

1 x 1

6

Fernando
Flores

6am CrossFit

1 x 1

full pass

7

Gerard
Castro

6am CrossFit

1 x 0

7

Jason
Jarrells

5pm CrossFit

0 x 0

i got skinned instead...

7

Ron
Singer

6pm CrossFit

1 x 0

nope

7

Tyler
Eickmann

5pm CrossFit

0 x 0

N/A

Female Clients

1

Corinne
Ingham

5pm CrossFit

4 x 1

1

Patricia
Brown

7pm CrossFit

2 x 1

2

Rachael
Storm

4pm CrossFit

1 x 4

3

Danielle
Barragan

5pm CrossFit

1 x 2

With assistance

4

Kym
Janke

7pm CrossFit

1 x 1

still need to catch feet with the ropes from the rings

4

Samantha
Berenter

6am CrossFit

1 x 1

5

Alissa
Cobb

7am CrossFit

1 x 0

attempts

5

Janis
Green

7am CrossFit

1 x 0

stretched

5

Paige
Escamilla

5pm CrossFit

1 x 0

5

Vienna
Kaiser

8am CrossFit

1 x 0

Had fun but hamstring cramp haha