Public Whiteboard

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Components

Metcon

Settings

Workout

Pushup/Carry + Row/Squat

Warm-up

400m run
100m Lunge
10 Pushups
10 PVC GHD Hip Extensions
0:30 Front/Side/Side Plank
1-Arm KB Front Rack Carry (moderate)
10 Goblet Squats (moderate)
15 Slam Ball Squats (40/30)

Metcon (Time)

4 Rounds of:
25 Pushups
100m Single-Arm KB Front Rack Carry (53/35)
---5 min Rest---
4 Rounds of:
15 Calorie Row
25 Slam Ball Squats (40/30)

Scale so that you can complete 25 pushups unbroken at the start of the workout.
Must hug the slam ball for the squats to count.

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

Whiteboard:

Saturday, May 12, 2018

Male Clients

1

Ryan
Figuerado

9:30am CrossFit

18:45

2

Craig
Kreinest

9:30am CrossFit

20:35

3

Chris
Bartley

10:30am CrossFit

23:56

4

Brian
Kent

10:30am CrossFit

24:04

5

Tom
Brown

10:30am CrossFit

26:30

6

Mark
Davis

9:30am CrossFit

22:12

35kb 30sb

7

Chris
Christian

9:30am CrossFit

25:31

8

Zachary
Schuessler

10:30am CrossFit

27:03

Female Clients

1

Patricia
Brown

10:30am CrossFit

27:15

Thank god for rest

2

Chelsie
Coughlin

9:30am CrossFit

23:12

Red KB

3

Kathy
Lyon

9:30am CrossFit

24:55

4

Katrin
Henricksen

10:30am CrossFit

24:57

elevated bar pushups, the rest rx

5

Donica
Ryder ⛵️

9:30am CrossFit

25:49

Rx except for pushups on a bench

6

Alissa
Cobb

9:30am CrossFit

25:52

Bar pu's, #25kb, #25 slam ball

7

Esmeralda
Bernal

9:30am CrossFit

27:40