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Components

Metcon

Settings

Workout

Recovery

Warm-Up

3 Rounds:
:30 Double Unders
10 Banded Squats
15 Banded Ext Rot Low
20 Cobras (2.5lbs)

Accessory Work

8 Rounds:
:20 Hollow Rock
:15 Superman

* Try to not touch the floor with your hands or legs as you roll from the Hollow Rock into the Superman

* Start as a Hollow Rock and as you fatigue turn it into a Hollow Hold

Metcon (Time)

For time:
10-20-30-20-10
Calories (your choice)
Unbroken Double Unders
Sandbag/Dball Squats (60/40)(40/30)

*Sandbag must travel 100m after each round.

Mobility

90 Seconds Per:
Foam Roll Quads
Couch Stretch
Pigeon Stretch
Groin Stretch
PVC Lat/Tricep Stretch (over GHD)
Foam Roller Pec Stretch (2.5lbs)

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

Whiteboard:

Thursday, August 02, 2018

Male Clients

1

Fernando
Flores

6am CrossFit

18:50

2

Frank!e
Armas

12pm CrossFit

19:20

????

3

Jason
Jarrells

5pm CrossFit

23:11

rower

4

Sean
McGinnis

6am CrossFit

15:00

Did 10-20-30-20

5

Chad
Baker

12pm CrossFit

18:53

60lb sandbag, single jump rope trying double unders

6

Lawrence
Alejandro

12pm CrossFit

20:07

40 lbs bag

7

Adam
Gelfand

12pm CrossFit

20:10

du broookkkeenn

8

Iain
Fulton

6am CrossFit

21:50

du unbroken. 17 was longest unbroken set

9

Brad
Damon

6am CrossFit

22:30

set of 30 du not unbroken

10

Tyler
Eickmann

5pm CrossFit

27:45

bike/erg/row/bike/erg 5/10/15 dus 60lbs bag

Female Clients

1

Steph
Jarosz

5pm CrossFit

16:40

bike, row, ski, bike, row; 40# sand bag

2

Laura
Ringgold

12pm CrossFit

17:49

3

Katrin
Henricksen

6am CrossFit

19:56

ski erg, row, bike, row, erg, dball

4

Alissa
Cobb

6am CrossFit

21:30

Row, DU attempts, #30

4

Theresa
Brinsa

12pm CrossFit

21:30

5

Janis
Green

6am CrossFit

22:30

Calorie row, pull-ups, 30#db

6

Brenna
Jarrells

12pm CrossFit

23:30

broken du

6

Esmeralda
Bernal

12pm CrossFit

23:30

DU broken