Public Whiteboard

Components

Metcon

Barbell Bicep Curls

DB Bicep Curls

Settings

Workout

Back and Core

Log onto our Zoom Classes: CrossFit @ 12 for more detailed scaling and equipment subs! Barbell Club @ 6pm Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

3 Sets:
20 Reverse Snow Angels (Video) https://www.youtube.com/watch?v=Rwm7QgLllSA
10 Wipers
5 Inchworms w/ 1 Push-up
5 Cossack Squats (per side)

Metcon

Metcon (Time)

6 Rounds For Time:
10 Strict Pull-ups
10 Good Mornings
20 Glute Bridges (two feet together 3 second hold @ top of each rep)
:30 Unbroken/Accumulated Superman Rock
(Rest 1:00 Between Rounds)

Scaling:
Scale 10 Strict Pull-ups with:
10 Single Arm Dumbbell Rows (PER SIDE), 20 Ring Rows, or 10 Barbell Bent Over Rows

Scale 10 Good Mornings with:
Barbell Back Rack Good Mornings (around 95/65 or a weight you can keep in unbroken sets of 10),
15 Dumbbell Front Rack Good Mornings, 15 Odd Object Front Rack Good Mornings (backpack, wall ball, Kettlebell etc.)

Accessory Work

choose the option that best fits your equipment availability

Barbell Bicep Curls (10-10-10-10-10)

Increasing in weight over all 5 sets

DB Bicep Curls (10-10-10-10-10)

If you have one or two dumbbells, we still want you to complete all 10 reps on one side before starting the other. You should be completeing 10 reps per arm per set.

Whiteboard:

Thursday, April 23, 2020

Male Clients