Public Whiteboard

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Components

Metcon

Settings

Workout

Burning cals and opening hips

Warm-up

200m Run

2 Rounds:
Banded Monster Walk 100’
:30 Side Plank (per side)

2 Rounds:
10 Single Leg KB DL
30 Hollow Rocks

Metcon (Calories)

Every 3 mins (7 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest

* record total calories in 30 secs for all 7 rds *

Metcon (No Measure)

20 Minute Yoga/Mobility
Foam Roll (lats, Quads, T-Spine, hips)
Stretch (lower body, Lats)

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

Whiteboard:

Thursday, November 15, 2018

Male Clients

1

Adam
Gelfand

12pm CrossFit

119 Calories

24+21+15+14+12+15+18

1

Zach
Jones

12pm CrossFit

119 Calories

only one calorie away from beating Mr Crossfit USA

2

Fabricio
🦍

12pm CrossFit

116 Calories

19-21-17-15-13-15-16

3

Julian
Willis

12pm CrossFit

111 Calories

4

Ulrick
Matsunaga

6am CrossFit

101 Calories

24, 14, 16, 13, 11, 11, 12

5

Arturo
Fiero

5pm CrossFit

100 Calories

6

Jim
Pinkerton

6am CrossFit

98 Calories

24, 20, 13, 11, 6, 10, 14

7

Robby
Tabellija

12pm CrossFit

89 Calories

8

Chris
Aldrich

6am CrossFit

75 Calories

12; 12; 12; 11; 10; 9; 9

9

Mark
Townley

12pm CrossFit

95 Calories

10

Mel
Nutter

12pm CrossFit

89 Calories

11

Joaquin
Rodriguez

12pm CrossFit

81 Calories

cold

12

Eric
Macpherson

5pm CrossFit

73 Calories

SKI ERG 10-11-11-10-11-9-11

Female Clients

1

Emily
Gruber

6am CrossFit

75 Calories

2

Brenna
Jarrells

12pm CrossFit

72 Calories

3

Alissa
Cobb

6am CrossFit

65 Calories

9-10-9-10-9-9-9

4

Maria
Mercado

6am CrossFit

56 Calories

5

Mandie
Lynn

12pm CrossFit

76 Calories

burned off a single banana.. #goals

6

Janis
Green

6am CrossFit

63 Calories

7

kasey
stark

5pm CrossFit

58 Calories

8

Theresa
Brinsa

12pm CrossFit

50 Calories

6-7-7-7-7-8-8-