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Components

Metcon

Settings

Workout

Friday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

30 mins

Kipping Pull-up Progressions

3x30 sec Active Bar Hold
3x30 sec Bar Thoracic Hold
3x10 Beat Swings

5 minute EMOM
5-8 Kipping Pullups

Metcon

Metcon (5 Rounds for reps)

5 rounds
30 seconds ME Push-ups
10 second Rest
30 seconds ME Ring Rows
10 second Rest
30 second ME Squat jumps
10 second Rest

*Each round for total reps push-ups, ring rows and squat jumps

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

Whiteboard:

Friday, August 21, 2015

Male Clients

1

John
Tysinger

6:00 AM CrossFit

351 Total Reps

2

DJ
Clancy

11:00 AM CrossFit

277 Total Reps

3

JR
Nunn

5:00 AM CrossFit

263 Total Reps

3

Rek
Soh

9:00 AM CrossFit

263 Total Reps

4

Joey
White

5:00 PM CrossFit

233 Total Reps

5

Sam
Bowman

11:00 AM CrossFit

222 Total Reps

6

Michael
Fiery

5:00 PM CrossFit

217 Total Reps

7

John
Westbrook

5:00 PM CrossFit

245 Total Reps

8

Justin
Higbee

5:00 PM CrossFit

208 Total Reps

9

John
Rea

5:00 PM CrossFit

191 Total Reps

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

276 Total Reps

2

Marieta
Stewart

11:00 AM CrossFit

265 Total Reps

3

Stephanie
Tysinger

9:00 AM CrossFit

258 Total Reps

4

Summer
Nunn

5:00 AM CrossFit

232 Total Reps

5

Colleen
Beamon

6:00 AM CrossFit

217 Total Reps

6

Michelle
Shuck

9:00 AM CrossFit

214 Total Reps

kept having to put a paci in a crying baby's mouth!

7

Gina
Schweizer

6:00 PM CrossFit

213 Total Reps

8

Erin
Adamaitis

6:00 AM CrossFit

224 Total Reps

knees

9

Michelle
Perno

6:00 AM CrossFit

214 Total Reps

push ups on rig

10

Ploy
Kewalin

6:00 PM CrossFit

183 Total Reps

11

Maria
Morgun

6:00 PM CrossFit

172 Total Reps