Public Whiteboard

Components

Michael

- AT-HOME -

Settings

Workout

CrossFit - Tue, Nov 21

Michael (Time)

3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

To learn more about Michael click here

- INTERMEDIATE -
3 rounds for time:
800-m run
25 hip extensions
50 sit-ups

- BEGINNER -
3 rounds for time:
400-m run
25 unweighted good mornings
25 sit-ups

General Warm-up (No Measure)

1 set:
100-m jog

AMRAP 4:
3 burpees
5 sit-ups
7 unweighted good mornings

1 set:
100-m run

Stretching (No Measure)

1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right

- AT-HOME - (Time)

3 rounds for time:
800-m run
50 DB good mornings (15/20 lb)
50 sit-ups

Whiteboard:

Tuesday, November 21, 2023

Male Clients

Martin
Sparkes

CrossFit: 4:00 PM