Public Whiteboard

Auto Scroll Page

Components

Metcon

Sunday Funday

Warm-up

2 Rounds:
50' Banded Lateral Steps
15 Ext Rot Low
15 Cobar's (2.5 lbs)
:45 Side Planks
50' Perfect Lunge w/ Rotation

Metcon

For Time:
1 Mile Bike

into:

21-15-9:
Bar Dips
Ring Rows
Slam Balls (40/30lbs)

Rest

4:00

Metcon (Time)

For Time:
1 Mile Run

into:

21-15-9:
American KBS (53/35lbs)
Dumbbell Strict Presses (35/25)
Box Jumps (24/20")

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

Whiteboard:

Sunday, October 20, 2019

Male Clients

Ahmed
Dahir

CrossFit: 8:00 AM

24:00

Female Clients

Michelle
Robidas

CrossFit: 8:00 AM

20:15

20lb strict press