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Components

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Gymnastics

35 mins

Ring Muscle Up Progressions

False Grip Hollow Holds on Rings
3 sets 10-15 seconds

Ring Support Holds
3 sets 10-15 seconds

False Grip Ring Pull-ups
3 sets at your level

Strict Ring Dips
3 sets at your level

Banded Transition Work or 3 sets
of ME ring MU

Metcon

Metcon (AMRAP - Rounds and Reps)

9 minute AMRAP
100m run
10 KB Push Press (RX+2.0/1.25)(1.5/1) (5 each arm)
50' KB Front Rack Carry (Switch arms at 25')
25 KBS (RX+2.0/1.25)(1.5/1)

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

Whiteboard:

Thursday, July 21, 2016

Male Clients

1

Robert
Herford

6:00 PM CrossFit

3 + 15

2

Chad
Harrell

6:00 AM CrossFit

4 + 1

3

Gabriel
Flecha

11:00 AM CrossFit

4 + 0

50meter run

4

Justin
Flatt

6:00 PM CrossFit

3 + 23

5

Travis
Stutts

6:00 PM CrossFit

3 + 12

6

Justin
Higbee

6:00 PM CrossFit

4 + 6

blue KB PP purple all else

7

Michael
Fiery

5:00 PM CrossFit

4 + 2

blue and purple combo

8

Chad
Cockerill

9:00 AM CrossFit

4 + 1

9

Daniel
Kuhner

5:00 PM CrossFit

4 + 0

50 m run

10

Brett
Williams

5:00 PM CrossFit

3 + 32

purple kb... blue next time

11

Todd
McDaniel

6:00 AM CrossFit

3 + 17

Female Clients

1

Amanda
Klosterman

11:00 AM CrossFit

4 + 11

Run +10 PP

2

Marieta
Stewart

11:00 AM CrossFit

3 + 25

3

Macaira
Herford

6:00 PM CrossFit

4 + 33

green

4

Caitlin
Woodrow

6:00 PM CrossFit

4 + 11

Green kb= push press/carry Red kb= swings

5

Rachel
Klahr

6:00 PM CrossFit

4 + 1

green kettlebell

6

Jennifer
Rosa

9:00 AM CrossFit

4 + 0

+ 100 mrun