Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

CF - 09/23/20

A:

2 x each
Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm

B: Metcon (Distance)

accumulate 10-15 high box jumps , slightly higher than prior weeks heights

C: Metcon (Time)

10 rounds for time:
200’ shuttle run ( 25’ x 8 )
10 alt db hang snatch (50/35)

DO. NOT. DROP. DUMBBELLS.

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

Whiteboard:

Wednesday, September 23, 2020

Male Clients

1

Brandon
Zajac

5:00 PM CrossFit

1.37 meters

2

David
Kan

6:00 PM CrossFit

1.22 meters

48 in x 4

3

_Sena
Agbeko

12:30 PM CrossFit

1.13 meters

45in

4

Flynt
Foster

7:00am CrossFit

1.09 meters

5

Morgan
Lyons

7:00am CrossFit

1.04 meters

6

Nick
Lyon

6:00 PM CrossFit

1.02 meters

7

Henry (Nick)
Nickells

4:00 PM CrossFit

0.86 meters

8

Ben
Hanback

4:00 PM CrossFit

0.66 meters

Female Clients

1

Tayler
Saunders

4:00 PM CrossFit

0.86 meters

2

Debra
Stabler

6:00 PM CrossFit

0.76 meters

14ishhh reps

2

Morgan
Webb

5:00 PM CrossFit

0.76 meters

3

Jordan
Wylie

6:00 AM CrossFit

0.76 meters

3

Laura
Kim

6:00 PM CrossFit

0.76 meters

4

Lacie
Rabenhorst

7:00am CrossFit

0.61 meters

4

Sage
West

4:00 PM CrossFit

0.61 meters

4

Shannon
Lyczkowski

6:00 PM CrossFit

0.61 meters