Public Whiteboard

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Components

Bench Press

Metcon

Settings

Workout

Bench and Bike then Yoga

Warm-up

400m Run
15 Band Pull Aparts
10 Ext Rot low (per side)
10 Push-up and Rotations

2 Rounds:
10 DB Rows (Medium to Heavy)
10 DB Strict Press (Light to Medium)
20 Hollow Rocks

Strength

Bench Press (3-3-3-3-3 (Build to 90%))

Bench Press

10 Minutes

Metcon

Metcon (Time)

1 Mile Bike
21 Bench Press (45% of 1 RM)
21 Ring Rows
.8 Mile Bike
15 Bench Press (55% of 1 RM)
15 Ring Rows
.6 Mile Bike
9 Bench Press (65% of 1 RM)
9 Ring Rows
.4 Mile Bike
6 Bench Press (75% of 1 RM)
6 Ring Rows
.2 Mile Bike
3 Bench Press (85% of 1 RM)
3 Ring Rows

Mobility

20 Minute Yoga Mobility + Foam Roller

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

Whiteboard:

Sunday, August 18, 2019

Male Clients

Ryan
Figuerado

CrossFit: 8:00 AM

1 x 3 @ 175 lbs

Female Clients

Nicole
Schneider

CrossFit: 8:00 AM

1 x 3 @ 105 lbs