Public Whiteboard

Components

Metcon

Settings

Workout

08/16/2019

ROM WOD

https://app.romwod.com/routine/winning-short

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Metcon

Metcon (AMRAP - Reps)

15 minute AMRAP
200 m run
max effort KB swings (70/53)

Every time you set the Kb down, run a 200. Score is number of KB swings

After Party

Metcon (No Measure)

accumulate 2 minutes each
plank
side plank left
side plank right

Whiteboard:

Friday, August 16, 2019

Male Clients

Stephen
Ford

5:30 AM CrossFit

135 Reps

30,25,25,20,20,15

Joel
Pallares

6:30 PM CrossFit

135 Reps

Mahendra

5:30 PM CrossFit

130 Reps

53#

Female Clients

Сабира
Макажанова

4:30 PM CrossFit

95 Reps

Joanne
Parulian

12:00 PM CrossFit

121 Reps

44lbs

Kalpana
Subbarao

12:00 PM CrossFit

101 Reps

26# 😅

Leslie
Alvarez

6:30 PM CrossFit

93 Reps

35#

Karen
Godfrey

4:30 PM CrossFit

56 Reps

44lb, first time using this weight. 300m row instead of run (rain...