Public Whiteboard

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Components

Ring Rows

Muscle-ups

Metcon

Settings

Workout

09/19/2018

Gymnastics

Perform either Ring Rows or Ring Muscle-ups

Ring Rows (10 Reps EOMOM for 10 Minutes )

Ring Rows

Muscle-ups (03 Muscle-ups EOMOM for 10 Minutes )

Muscle-ups

Workout of the Day

20 Minute Time Cap

Metcon (Time)

40-30-20-10 Reps for Time:
Row (calories)
Alternating Dumbbell Snatches (35/20, Rx+=50/35)
Jumping Alternate Lunges (L/R=2)

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

Whiteboard:

Wednesday, September 19, 2018

Male Clients

1

Aaron
Forehand

8:30AM CrossFit

5 x 10

1

Brent
Turner

8:30AM CrossFit

5 x 10

1

Colten
Lanning

8:30AM CrossFit

5 x 10

used box for feet

1

Esteban
Ponce

5:45PM CrossFit

5 x 10

1

luke
Rosales

5:45PM CrossFit

5 x 10

1

Thomas
Morales

5:30AM CrossFit

5 x 10

2

Seth
McClellan

5:30AM CrossFit

5 x 10

3

Joni
Aguilera

4:30PM CrossFit

5 x 5

ring mu progressions

3

Tanner
Stone

4:30PM CrossFit

5 x 5

progressions

4

Frank
Garcia

5:30AM CrossFit

0 x 0

Female Clients

1

ashley
cowan

8:30AM CrossFit

5 x 10

1

Becky
Parrish

5:30AM CrossFit

5 x 10

1

Christen
Wise

6:45PM CrossFit

5 x 10

1

jaylee
Mays

5:30AM CrossFit

5 x 10

1

Kat
Wilde

5:30AM CrossFit

5 x 10

1

Kelly
Brauer

6:45PM CrossFit

5 x 10

1

Lauren
Bergman

5:30AM CrossFit

5 x 10

1

Madison
Garcia

5:45PM CrossFit

5 x 10

walked feet up some

1

Melissa
McClellan

5:30AM CrossFit

5 x 10

2

Jarisa
Larsen

5:45PM CrossFit

5 x 5

feet walked back- strict press between