Public Whiteboard

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Components

Bent Over Row

Metcon

Settings

Workout

Row, Bike & Snatch

Warm-up

30/25 Calorie Bike
Banded Monster Walk + Lat Steps
10 Scap Pull-ups
10 PVC Passes

3 Rounds:
10 Ring Rows
10 Russian KBS (AHAP)
50’ Single Arm KB Front Rack Carry /side

Bent Over Row (5-5-5-5-5)

Bent Over Row

Barbell Bent Over Row

Metcon (Time)

For Time:
1.5/1.2 Mile Bike
50 Ring Rows
30 Alternating Dumbbell Snatches (50/30)

RX+ 18" Elevated Feet Ring Rows + 70lb DB Snatch

Mobility

2:00 PVC Lat Stretch
2:00 Couch Stretch (per side)

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

Whiteboard:

Thursday, June 27, 2019

Male Clients

1

Brandon
Thorsten

5pm CrossFit

5 x 5 @ 185 lbs

1

Adam
Gelfand

6am CrossFit

1 x 5 @ 185 lbs

2

Fabricio
🦍

12pm CrossFit

1 x 5 @ 165 lbs

3

Brad
Damon

6am CrossFit

1 x 5 @ 155 lbs

3

Kevin
Gelfand

12pm CrossFit

1 x 5 @ 155 lbs

4

Ashish
Grover

6am CrossFit

1 x 5 @ 145 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 5 @ 135 lbs

5

Marco
Quintero

5pm CrossFit

1 x 5 @ 135 lbs

6

Fernando
Jaimes

12pm CrossFit

1 x 5 @ 120 lbs

7

Jason
Pierson

12pm CrossFit

1 x 5 @ 100 lbs

each arm, single rows

Female Clients

1

Melissa
Gomez

5pm CrossFit

1 x 5 @ 85 lbs

2

Alexa
Strauss-Derby

12pm CrossFit

1 x 5 @ 75 lbs

2

Private

5pm CrossFit

1 x 5 @ 75 lbs

2

Gretchen
Otero

5pm CrossFit

1 x 5 @ 75 lbs

3

Kelly
Hill

6am CrossFit

1 x 5 @ 70 lbs

4

Jaymee
Rivera

5pm CrossFit

5 x 5 @ 35 lbs