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Workout

T2B Skill Development and Conditioning

Warm-up

1 Round:
10/8 Calorie Assault Bike (Upper Body Only)
15 Straight Arm Banded Lat Pulldowns (small bands)
10 PVC Passes

2 Round:
10 Scap Pull-ups
5 Big Kips
:20 PVC Lat Flexion/Ext Rot. Stretch

Skill Development

10 Minute:
T2B & K2E (Grip, Proper Kip & Timing)

Metcon (No Measure)

EMOM x 6:
6-8 Unbroken T2B or K2E

Core Development

5 Rounds:
20 Hollow Rocks
20 Bicycle Sit-ups
10 Wipers (5 per side)

Metcon (3 Rounds for time)

3 Rounds:
20 Cal Ski Erg
20 Cal Assault Bike
200m Run

Rest 2:00 between rounds
(Tracking each round seperately)

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

Whiteboard:

Thursday, June 20, 2019

Male Clients

1

Mike
Tighe

12pm CrossFit

3:06

2

Adam
Gelfand

12pm CrossFit

8:47

ski erg n/a (class used rower)

3

Zach
Jones

12pm CrossFit

9:27

4

Bill
Curci

5pm CrossFit

10:02

5

Craig
Kreinest

5pm CrossFit

10:30

6

Fabricio
🦍

12pm CrossFit

10:32

fuck math!

7

Jake
White

6am CrossFit

10:35

8

Nate
Cobb

12pm CrossFit

10:36

9

Robby
Tabellija

12pm CrossFit

11:42

10

S.W
SHIM

12pm CrossFit

12:40

eh,.,...

11

Jaimeson
Pollen

5pm CrossFit

13:42

12

Brandon
Thorsten

5pm CrossFit

13:55

Cardio...

13

Michael
SYLLIAASEN

5pm CrossFit

16:30

14

Brad
Damon

6am CrossFit

18:00

15

Ryan
Figuerado

5pm CrossFit

13:37

Didn’t take full breaks

Female Clients

1

Alissa
Cobb

6am CrossFit

16:30

2

Rachael
Storm

5pm CrossFit

19:32

3

Gretchen
Otero

5pm CrossFit

14:46

4

Nicole
Schneider

5pm CrossFit

22:00

5

kasey
stark

5pm CrossFit

37:45