Public Whiteboard

Components

Glute-Ham Raises

L-Sit

Metcon

Settings

Workout

Strength Accessories and a Metcon

Warm-up

600m Run
5 Inchworms
5 PVC Passes
10 GHD Hip Ext
20 Hollow Rocks
20 Air Squats
10 GHD Hip Extensions
15 Banded Low Ext. Rot
10 Cossack Squats
10 KBS (medium to heavy weight)

Strength

1 minute rests between all sets

Glute-Ham Raises (3x8)

L-Sit (3 x Max Effort)

L-Sit

Metcon

Metcon (Time)

3 Rounds for time of:
15 Kettlebell Swings, 70/53
10 Burpees
15 Ring Rows

Into:

2/1.5 Mile Assault Bike

Whiteboard:

Thursday, December 20, 2018

Male Clients

Adam
Gelfand

12pm CrossFit

3 x 8 @ 0 lbs

3 round of 8

Andrés
Herrera

5pm CrossFit

3 x 8 @ 0 lbs

ZGHR (Full)

Tim
Arnous

5pm CrossFit

3 x 8 @ 0 lbs

FUCKINNGGG KILLEDD IITTTT

Tyler
Eickmann

5pm CrossFit

3 x 8 @ 0 lbs

1 x 8 full extension on the way up 2 x 8 bent over upon returning

Female Clients

Camille
Chamberlen

6am CrossFit

3 x 8 @ 0 lbs

with band

Jaclyn
Morbitzer

12pm CrossFit

3 x 8 @ 0 lbs

small orange band

kasey
stark

5pm CrossFit

3 x 8 @ 0 lbs

zgrh (full)

Lenae
Parzanese

12pm CrossFit

3 x 8 @ 0 lbs