Public Whiteboard

Components

Metcon

Settings

Workout

Recovery

Accessory Work

4 Rounds:
2 Turkish Get-ups (Per Side)
10 Band Pull aparts
10 Palloff Presses

3 Rounds:
Banded Lateral Steps ( )
10 Banded Glute Bridges
20 Wipers

1 Round:
800m Run

Metcon (Time)

4 Rounds:
6 Alternating DB Clean and Press (AHAP)
100m Run with DB (same weight as C&P)
5-10-15-20 Burpees to a 1' Target

Each round the burpees will increase 5 reps

Burpees must be done with the new CrossFit standard. Both feet back and up together and both hands must touch an object 1' higher than standing reach.

Mobility

1:00 Per:
Pigeon Stretch
Banded Quad Stretch
PVC Lat stretch (over a box)
Pec Stretch (on foam roller)

Whiteboard:

Thursday, May 31, 2018

Male Clients