Public Whiteboard

Components

Water Weight

Settings

Workout

Friday

“You are what you do, not what you say you’ll do”. - C.G. Jung With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do. Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback. I can’t hear what you’re saying, because your actions speak so loudly.

Metcon

Water Weight (Time)

3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

STIMULUS

GENERAL
-This 3-round, 4 movement workout will be on the medium to long side today

-Expecting the work to take somewhere between 16-24 minutes to complete

OVERHEAD SQUATS
-Looking to move a light barbell for high reps today

-Choose a load that you could complete the 25 reps in 1-3 sets within the workout

CHEST TO BAR PULL-UPS
-Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout

BURPEE BOX JUMPS
-The burpee box jump requires athletes to stand tall at the top of each rep

-You can jump or step out of the burpee, but must jump and land with two feet on the box for "RX"

Whiteboard:

Friday, December 27, 2019

Male Clients

Chris
Bowen

9:30 AM CrossFit

19:34