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Components

Metcon

Mobility

Settings

Workout

21Jan2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mobility:
1) Pec/Lat
2) Posterior Chain Floss

Metcon

Metcon (Calories)

4 Rounds: 5 Minutes On, 5 Minutes Off

30 Russian KBS (70/53)
30 Sit-Ups
30 Push-Ups
Max Calories Bike

Homework

Mobility

Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minute Scorpion Stretch

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

Whiteboard:

Thursday, January 21, 2016

Clients:

Clients

1

Anthony
Hodges

5:00 PM CrossFit

149 Calories

2

Micheal
Young

4:00 PM CrossFit

98 Calories

3

Charles
Hughes

7:00 PM CrossFit

94 Calories

4

Justin
Stein

9:30 AM CrossFit

82 Calories

36; 23; 10; 13

5

Kent
Higginbotham

7:00 PM CrossFit

72 Calories

6

Jason
Mashburn

6:00 PM CrossFit

70 Calories

7

Dusty
Kerr

6:00 AM CrossFit

57 Calories

8

Laura
Priaulx

4:00 PM CrossFit

53 Calories

9

Colin
Wright

4:00 PM CrossFit

100 Calories

66#Russian KBS

10

Mia
Mudd

4:00 PM CrossFit

80 Calories

11

Tom
Smith

12:00 PM CrossFit

69 Calories

12

Lauren
Lewis

4:00 PM CrossFit

68 Calories

13

Linda
Boman

5:00 PM CrossFit

57 Calories

14

Karen
Boulware

5:00 PM CrossFit

54 Calories

36lbKB

15

Larisa
Gershilevich

7:00 PM CrossFit

49 Calories

26 lb kb

15

Sarah
McCracken

7:00 PM CrossFit

49 Calories

26 lb kb

16

Private

9:30 AM CrossFit

47 Calories

17

Greg
Mathison

5:00 PM CrossFit

46 Calories

18

Traci
Kerr

12:00 PM CrossFit

30 Calories

19

Gary
Hilligoss

4:00 PM CrossFit

15 Calories