Public Whiteboard

Components

Fran

- AT-HOME -

Settings

Workout

CrossFit - Sat, Nov 18

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

- RX -
For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups

- INTERMEDIATE -
For time:
12-9-6:
Thrusters (65/95 lb)
Pull-ups

- BEGINNER -
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping Pull-ups

General Warm-up (No Measure)

1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)

1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters

Stretching (No Measure)

1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

- AT-HOME - (Time)

21-15-9
DB thrusters (35/50 lb)
Up-downs to a target (6 in)

Whiteboard:

Saturday, November 18, 2023

Male Clients

William
Teichroeb

CrossFit: 8:30 AM

4:10

21-15-9. 65# thrusters, jumping pull-ups

Female Clients

Á’a:líya
Warbus

CrossFit: 8:30 AM