Public Whiteboard

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Components

Metcon

Settings

Workout

Cardio

Warm-up

2 Rounds:
10 Calorie Row
Banded Lateral Steps (50')
6 Paces Perfect Lunge w/ Rotation
30 Hollow Rocks
10 Ring Pullups (Sub 10 Ring Rows)

Skill Development

10 Minute Rope Climb Skill Review

Metcon (Time)

3 Rounds:
400m Burden Run (40/20lb Ball)
2 Rope Climbs (15')
10 Devils Presses (30/20)

Mobility

Foam Roll: Quads, Lats and T-Spine
Stretch: Quads and Lats

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Adam
Gelfand

12pm CrossFit

11:40

2

Frank!e
Armas

5pm CrossFit

12:40

3

Robby
Tabellija

12pm CrossFit

14:55

I hate running!

4

Jim
Pinkerton

6am CrossFit

15:14

5

Brad
Damon

6am CrossFit

15:21

40lb squat clean slam for burden carry

6

Michael
Liu

6am CrossFit

17:10

7

Bill
Curci

6am CrossFit

12:55

No burden (didn’t read the work out properly) 😔

8

Trevor
Moncrief

6am CrossFit

16:40

Female Clients

1

Genesis
Dejesus

5pm CrossFit

17:20

2

kasey
stark

5pm CrossFit

15:45

20LB run, 1 rope climb, 15 lb