Public Whiteboard

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Components

1-Mile Run

Metcon

Bicep Curls

Because Summer

Warm-up

200m Run
10 Pace Perfect Lunge w/ Rotation
50' Banded Lateral Steps (per side)
3 Sided Plank (:30 per)

Together:
1 Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Core Development

4 Rounds:
10 Hollow Rocks
10 V-ups
10 Bicycle Situps
10 Wipers

Metcon (5 Rounds for calories)

5 Rounds for Reps:
15 Push-ups (RX+ Ring Push-ups)
15 Ring Rows (RX+ Elevated Ring Rows)
12/9 Calorie Ski Erg or Bike

Sub Ring Push-ups for regular or elevated Pushups in order to stay unbroken over all 10 rounds.

Accessory Work

Bicep Curls (3 x 10 Alternating DB Bicep Curls)

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

Whiteboard:

Sunday, July 21, 2019

Male Clients

William
Higgins

CrossFit: 8:00 AM

0:00

100 cal row 6:31 (w/ calf stretch)

Female Clients

Camille
Chamberlen

CrossFit: 8:00 AM

8:27

wrecked from lunges

Melissa
Gomez

CrossFit: 8:00 AM

8:55