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Components

300 Yard Shuttle

Settings

Workout

Recovery

Warm-Up

400m Run
Perfect Lunge —>
Walking Toe Touches <—
10 Cossack Squats
:30 Side Plank (R&L)

3 Rounds:
10 Burpees
20 Cal Bike
30 Double Unders

300 Yard Shuttle (Time)

300 Yard Shuttle Run

Every 3 Minutes x 5
Tracking lowest time

Mobility

:90 Per Side of:
Couch Stretch
Pigeon Stretch
PVC Lat/Ext Rot Stretch
Foam Roller Pec Stretch

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

Whiteboard:

Thursday, July 19, 2018

Male Clients

1

Sean
Reynolds

6am CrossFit

0:53

2

AJ!
Isabelo

6am CrossFit

0:55

63,63,65,68

3

Brad
Damon

6am CrossFit

1:01

4

Iain
Fulton

6am CrossFit

1:08

5

Andrés
Herrera

5pm CrossFit

1:09

fastest time was the last round @ 1:04

6

Jason
Jarrells

5pm CrossFit

1:28

1:14, 1:22,1:28, 1:20, 1:22

7

Jesse
Ramirez

12pm CrossFit

1:09

8

Mark
Townley

12pm CrossFit

1:20

9

Eric
Svensen

6am CrossFit

0:00

200m X 4/30 cal ski erg

Female Clients

1

Alissa
Cobb

6am CrossFit

1:15

2

Private

5pm CrossFit

1:19

3

Montana
Rickey

5pm CrossFit

1:15