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Components

100M Sprint

Settings

Workout

EMOM 100M Sprint

Warm-up

Running Warm-up

Run 400M
Agility drills
- High Knees
- Butt Kicks
- Toy Soldiers
- Donkey Kicks
- Toes-in run
- Toes-out run
- Heel run

Pre-WOD mobility:
MBOD (3 min each side)

Metcon

100M Sprint (Time)

EMOM for 10 minutes

Goal Work (No Measure)

Individual work on goal

Post-WOD Recovery

ROMWOD

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

Whiteboard:

Wednesday, December 04, 2019

Male Clients

1

Brian
Postles

6:00 AM CrossFit

0:15

Why do we run when its wet?!

2

Wes
Stinchcomb

CrossFit: 5:00 AM

0:18

3

Ron
Bunch

6:00 AM CrossFit

0:19

Best of 10 EMOM, 2ND was 21 average 26-28

4

Kevin
Baird

10:00 AM CrossFit

0:20

5

Private

CrossFit: 5:00 AM

0:00

Female Clients

1

Brittany
Brooks

10:00 AM CrossFit

0:19

2

Kelley
Wallace

CrossFit: 5:00 AM

0:20

Best time :20, worst time :22

3

Mia
Klavon

CrossFit: 5:00 AM

0:00

row

4

Elese
Kyle

10:00 AM CrossFit

0:20

20/21/21/21/22/23/25/24/25/24

5

Jessie-Lee
Nichols

10:00 AM CrossFit

0:21

21, 23, 24, 23, 25, 26, 27, 25, 27, 27