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Components

Falkel

The Cell Gym 10.15.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Metcon

Falkel (AMRAP - Rounds and Reps)

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'

In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

To learn more about Falkel click here

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

Whiteboard:

Saturday, October 15, 2016

Male Clients

Ryan
Moody

7:30 AM CrossFit

9 + 16

Matthew
Foster

7:30 AM CrossFit

9 + 0

Female Clients

Ami
Bethea

7:30 AM CrossFit

6 + 0

Aleesa
Wiltbank

7:30 AM CrossFit

12 + 16

pike pu from 24" box