Public Whiteboard

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Components

200M Run

Settings

Workout

CF Linchpin 191217

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

200M Run (Time)

Post-WOD Recovery

Short ROMWOD

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

Whiteboard:

Tuesday, December 17, 2019

Male Clients

1

Bradd
Gott

5:30 PM CrossFit

0:38

Assault Bike

2

Preston
Gott

5:30 PM CrossFit

0:40

bike

3

Ron
Bunch

6:00 AM CrossFit

0:52

row 250 M 1 minute rest a minute

4

Ian
Gott

5:30 PM CrossFit

0:56

row 200 instead of 250

5

Private

CrossFit: 5:00 AM

0:00

Female Clients

1

Chloe
Coffelt

5:30 PM CrossFit

0:52

15 bp 200M row

2

Amanda
Trull

5:30 PM CrossFit

0:58

row 250M

3

Megan
Gott

5:30 PM CrossFit

1:00

(15)burpee/row 200m

4

Trish
Eyerly

CrossFit: 5:00 AM

1:55

Row