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Components

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Gymnastics

35 mins

Ring MU Progressions

False Grip Active Ring Holds
3x15-20 sec

False Grip Strict Ring Pull-ups
3x3-6
*Scale to pull-up progression

Kipping Swings on Rings
3x10-15
*If still working on kip then go to the bar.

Feet on Ground Ring Transitions
3x3-6

Spend 5 min working on MU
*If you have a kipping MU focus on strict MU

Metcon

Metcon (Time)

5 Rounds
20 KBS (Rx+ 2/1.25)(1.5/1)
10 HR Push-ups

10 min cap

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

Whiteboard:

Thursday, August 24, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

4:00

2

Travis
Stutts

6:00 PM CrossFit

4:03

3

Gary
Blount

5:00 PM CrossFit

4:31

4

Samuel
Fitzgerald

6:00 PM CrossFit

4:42

5

Todd
McDaniel

6:00 AM CrossFit

5:33

6

Carlos
Jara

5:00 PM CrossFit

5:50

7

Jason
Cansler

6:00 PM CrossFit

4:03

8

Steve
Schuler

5:00 PM CrossFit

4:20

9

Jonathan
Darcey

5:00 PM CrossFit

6:08

10

Hermanta
Koirala

6:00 PM CrossFit

6:40

11

Private

6:00 PM CrossFit

5:03

12

Augusto
Benitez

6:00 PM CrossFit

5:09

13

Rikki
Bower

5:00 PM CrossFit

5:50

Green kettle bell

14

Sumedh
Gupte

6:00 PM CrossFit

6:28

Red

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

4:11

hahdssssssss

2

Ann Marie
Hubbard

5:00 PM CrossFit

5:46

Did SA Incline bench with 22lb KB

3

Esther
Aguayo

5:00 PM CrossFit

6:07

4

Michelle
Shuck

6:00 AM CrossFit

4:47

5

Page
Hannon

6:00 AM CrossFit

6:54

6

Nikki
Kirsch

6:00 PM CrossFit

7:07

7

Ivette
Morales

9:00 AM CrossFit

7:08

8

Jenny
Rosas

5:00 PM CrossFit

7:13

9

Caitlin
Woodrow

6:00 PM CrossFit

6:44

knee push ups

10

Omayra
Rosa

6:00 PM CrossFit

6:53

green kb

11

Private

6:00 PM CrossFit

6:59

12

Jennifer
Rosa

6:00 PM CrossFit

7:04

red kb

13

Cassie
Chadwell

6:00 PM CrossFit

7:18