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Components

Metcon

Settings

Workout

Overhead Lunge and GHD’s

Warm-up

Run 400
40/30 Cal Assault Bike
30 Cobras (2.5 lbs)
10 Wipers
10 Scorpions
3 Sided Plank (:30 Per)
30 Walking Lunges
15 GHD Sit-ups
15 PVC Passes
(15 Min cap)

:30 Per (Together)
Couch Stretch
Groin Stretch
Pigeon Stretch

Metcon (AMRAP - Rounds)

18 min Amrap
400m Run
50ft Right Arm DB OVH Lunge (40/25)
50ft Left Arm DB OVH Lunge (40/25)
25 GHD Sit-ups

RX+ 60/40 DB

Mobility

:90 Per Stretch:
Couch Stretch
Pigeon Stretch
Banded Lat Stretch
PVC Front Rack/Lat/Tri Stretch over GHD

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

Whiteboard:

Thursday, August 30, 2018

Male Clients

1

Adam
Gelfand

12pm CrossFit

3 Rounds

3+2

2

Ilya
Zavalov

12pm CrossFit

2 Rounds

2+3

2

Ryan
Goderre

5pm CrossFit

2 Rounds

23 reps. 50lb DB

3

Ulrick
Matsunaga

6am CrossFit

0 Rounds

4

Joaquin
Rodriguez

12pm CrossFit

2 Rounds

+200m (50 lb)

4

Tyler
Eickmann

5pm CrossFit

2 Rounds

30;bs db lunge

4

Zachary
Schuessler

12pm CrossFit

2 Rounds

400 25#

5

Giovanni
Barranco

5pm CrossFit

0 Rounds

2 rounds 7 reps

Female Clients

1

Kim
McGrath

5pm CrossFit

3 Rounds

2

Alissa
Cobb

6am CrossFit

3 Rounds

+1 lap, #15, ghd parallel

2

Emily
Gruber

6am CrossFit

3 Rounds

+ run and lunges

3

Brenna
Jarrells

12pm CrossFit

2 Rounds

+run and 50ft lunge

4

Chelsie
Coughlin

5pm CrossFit

0 Rounds

20#, 20#situps

4

Danielle
Barragan

12pm CrossFit

0 Rounds

4

Teresa
Swanson

5pm CrossFit

0 Rounds

Weighted sit ups for second round 2 Rounds 7Reps