Public Whiteboard

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Components

Sleds

Settings

Workout

Recovery

Warm-up

A)
2 Rounds:
Banded Lat. Steps -> <-
20 Banded Ext Rot
10 Wipers
10 Scorpions

B)
9 Minute AMRAP:
200 Meter Run
3 Sided Plank (:25 per side)
5 Inchworms
20 Cobras (5/2.5)

Sleds (Time)

5 Rounds:
30m Sled Push (+180/+110)
30 Hollow Rocks
Rest 1:00

Mobility

:90 per side:
Foam Roll Quads
Pigeon Stretch
Couch stretch
Pec Stretch

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

Whiteboard:

Thursday, April 19, 2018

Male Clients

1

Ken
Nelson

5pm CrossFit

11:42

2

Brendan
Homnick

12pm CrossFit

12:00

3

Dan
Chavez

12pm CrossFit

12:12

mittens

4

Robby
Tabellija

12pm CrossFit

12:13

5

Adam
Gelfand

6am CrossFit

12:14

6

Andrés
Herrera

5pm CrossFit

12:23

7

Ilya
Zavalov

12pm CrossFit

14:24

8

Michael
SYLLIAASEN

6am CrossFit

14:40

9

Tom
Brown

12pm CrossFit

14:45

10

Tyler
Eickmann

5pm CrossFit

15:45

11

Chuck
Waterman

5pm CrossFit

16:30

Modded Planks, 2 rounds sled

Female Clients

1

Taylor
Hempy

6am CrossFit

13:11

2

Janelle
Humphrey

6am CrossFit

14:50

3

Paige
Escamilla

5pm CrossFit

12:56

45 plates sled