Public Whiteboard

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Components

Metcon

Settings

Workout

Core Cardio and Mobility

Warm-up

Banded Monster Walk 50'
Perfect Lunge w/ Rotation 50'
Reverse Walking Toe Touches 50'

2 Rounds:
3 Sided Planks (:30/side)
10 Pushup w/ rotation to side plank (5/side)
20 Cobras (2.5lbs)
20 Rope Slams

Metcon (Time)

4 Rounds:
40 Rope Slams
30 Push-ups
20 GHD Sit-ups

RX+ Weighted Push-ups (45/25lb plate)

Metcon (Time)

4 Rounds:
40 Rope Slams
30 Push-ups
20 GHD Sit-ups

RX+ Weighted Push-ups (45/25lb plate)

Mobility

20 Minute Full body Yoga Flow

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

Whiteboard:

Sunday, June 23, 2019

Male Clients

Female Clients

Gretchen
Otero

CrossFit: 8:00 AM

15:48

20" pushups

Jaymee
Rivera

CrossFit: 8:00 AM

17:10

Melissa
Gomez

CrossFit: 8:00 AM

18:15