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Components

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Gymnastics

25 mins

Handstand Walk Progressions

3x Around the World Walks

3x10-20 Wall walks to shoulder taps each arm

Practice kicking up to the wall or partner assisted freestand holds

Handstand Walks/Partner Assisted/Sponge work to practice weight transfer

Metcon

Metcon (4 Rounds for time)

4 rounds
75 DU
20 Wallballs (Rx+30/20)(20/14)
15 Deadlifts (225/135)
Rest 1 minute

*4 min time cap per round

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

Whiteboard:

Friday, April 21, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

10:39

30 lb WB

2

Jason
Cansler

5:00 PM CrossFit

11:55

3

Kason
Davis

5:00 PM CrossFit

12:51

4

Jose
Aguayo

6:00 AM CrossFit

13:50

185 lbs

5

Mike
Morelli

5:00 AM CrossFit

15:14

horrible - 150su, 12#, 135#

6

Dan
Carley

5:00 AM CrossFit

15:35

su

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

9:02

2

Michelle
Shuck

11:00 AM CrossFit

11:30

3

Esther
Aguayo

6:00 AM CrossFit

12:42

4

Cassie
Steck

9:00 AM CrossFit

12:47

5

Page
Hannon

6:00 PM CrossFit

9:58

singles, 12# wb, 105# bar

6

Jenny
Rosas

5:00 PM CrossFit

10:04

7

Carolina
Martinez

6:00 PM CrossFit

11:00

#14, #115

8

Jasmine
Nivens

5:00 PM CrossFit

11:13

9

Jennifer
Rosa

9:00 AM CrossFit

12:47

10

Ivette
Morales

11:00 AM CrossFit

13:37

deadlifts#115

11

Martha
Brown

6:00 AM CrossFit

42:48