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Back Squat

Metcon

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Workout

Back squats on Thursday

Run 800m
10 Cossack Squats
20 walking lunges
20 Banded Squats
50 Banded monster walk circuit
10 Wipers
10 Scorpions

Back Squat (4 x 8 @ 65%)

20 Minute Cap

Metcon (Time)

For time:
3 Rounds for time of:
24 Assault Bike Calories
12 Box Step-ups, 24"/20", 50's/35's

Into:

2 Rounds:
50 Double Unders
25 Russian KBS (62/44)

15 Minute Cap

Mobility

:90 Per:
Pigeon Stretch
Couch Stretch
PVC Lat/Tricep/Ext Rot Stretch
Pec Stretch

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

Whiteboard:

Thursday, September 06, 2018

Male Clients

1

Adam
Gelfand

12pm CrossFit

4 x 8 @ 215 lbs

2

Private

5pm CrossFit

4 x 8 @ 210 lbs

3

Ilya
Zavalov

12pm CrossFit

4 x 8 @ 205 lbs

4

Moyzes
Dias

5pm CrossFit

4 x 8 @ 195 lbs

5

Brad
Damon

6am CrossFit

4 x 8 @ 185 lbs

5

Fabricio
🦍

5pm CrossFit

4 x 8 @ 185 lbs

5

Zachary
Schuessler

12pm CrossFit

4 x 8 @ 185 lbs

6

Jesse
Ramirez

12pm CrossFit

4 x 8 @ 165 lbs

6

Jim
Pinkerton

6am CrossFit

4 x 8 @ 165 lbs

6

Ron
Singer

5pm CrossFit

4 x 8 @ 165 lbs

7

Josh
Kwon

6am CrossFit

4 x 8 @ 155 lbs

8

Chris
Christian

6am CrossFit

4 x 8 @ 145 lbs

9

Brian
Ahlin

12pm CrossFit

4 x 8 @ 135 lbs

10

Joaquin
Rodriguez

12pm CrossFit

4 x 8 @ 95 lbs

11

Giovanni
Barranco

5pm CrossFit

4 x 8 @ 85 lbs

Female Clients

1

Emily
Gruber

6am CrossFit

4 x 8 @ 125 lbs

1

Jaclyn
Morbitzer

6am CrossFit

4 x 8 @ 125 lbs

2

Alissa
Cobb

6am CrossFit

4 x 8 @ 105 lbs

2

Donica
Ryder ⛵️

6am CrossFit

4 x 8 @ 105 lbs

round 1 @ 95 lbs

3

Edna
Castaneda

6am CrossFit

4 x 8 @ 95 lbs