Public Whiteboard

Auto Scroll Page

Components

Metcon

The Cell Gym 10.08.16

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Metcon

Metcon (Time)

Teams of 2 complete the following:
10 rounds for time:
1k Row
20KB Swings 55/35#
10 HSPU
20 Plate Twists 25#
10 Plate Burpees 45/25#

Plate twist are performed sitting in a V and tapping the weight on each side of your body.

http://www.bodybuilding.com/exercises/detail/view/name/plate-twist

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

Whiteboard:

Saturday, October 08, 2016

Male Clients

#Derek
Wilcock

7:30 AM CrossFit