Public Whiteboard

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Components

Metcon

Settings

Workout

Rope Climbs, plate carry, shuttle

Warm-up

600m Run
50ft Perfect Lunge w/ Rotation
5 Inchworms
50ft Banded Lateral Steps
1:00 Couch Stretch (per side)
1:00 Pigeon Stretch (per side)
1:00 PVC Lat Mobility

3 Rounds:
10 Ext Rot Low
15 Cobras
10 DB Rows (medium to heavy)

Skill Development

12 Minutes: Rope Climb Skill Development

Metcon (Time)

4 Rounds For Time:
3 Rope Climbs (15')
100m Burden carry (35/25lbs)
50 Hollow Rocks
100m Shuttle Sprint (25m x 4)

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

Whiteboard:

Thursday, November 07, 2019

Male Clients

1

Frank!e
Armas

5pm CrossFit

17:30

2

Adam
Gelfand

12pm CrossFit

18:02

3

Bill
Curci

5pm CrossFit

18:15

4

Chris
Christian

6am CrossFit

19:49

5

Trevor
Moncrief

6am CrossFit

21:50

6

Eric
Otero

5pm CrossFit

22:38

7

Ashish
Grover

6am CrossFit

26:20

8

Ahmed
Dahir

12pm CrossFit

21:20

9

Joshua
Holmes

12pm CrossFit

23:48

Rope Climbs were good! Hollow Rocks...not so much

Female Clients

1

Michelle
Robidas

6am CrossFit

19:32

35lb burden carry 1 rope climb x2 6 kips x2

2

Esmeralda
Bernal

6am CrossFit

20:49

40 Hollow Rocks each round

3

kasey
stark

5pm CrossFit

21:12

rd 1-2 4 rope climbsm rd 3-4 2 rope climbs

4

Lisa
Gift

5pm CrossFit

21:58