Public Whiteboard

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Components

Front Rack Lunge

Strict Toes-To-Bar

Metcon

Hello Dollys

Settings

Workout

11Mar2015

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

Stretches: Super Rack, T-Spine Smash

Strength & Skill

1a: Front Rack Lunge (6-8-10-10-10)

Front Rack Lunge

1b.: Strict Toes-To-Bar (10-10-10-10)

Strict Toes-To-Bar

Metcon

Metcon (AMRAP - Rounds and Reps)

11Mar2015

Work Capacity, Ascending 12 minute AMRAP of:

12 x Double Unders
8 x Power Snatch (95# / 65#)
4 x Pistol Squats

14 x Double Unders
10 x Power Snatch
6 x Pistol Squats

16 x Double Unders
12 x Power Snatch
8 x Pistol Squats

18 x Double Unders
14 x Power Snatch
10 x Pistol Squats

20 x Double Unders
16 x Power Snatch
12 x Pistol Squats

22 x Double Unders
18 x Power Snatch
14 x Pistol Squats

**Continue with rep scheme until time is up.

Gymnastics

Hello Dollys (140 Reps.)

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

Whiteboard:

Wednesday, March 11, 2015

Clients:

Clients

Anthony
Hodges

6:00 PM CrossFit

1 x 10 @ 165 lbs

Ninette
Campbell

6:00 PM CrossFit

1 x 10 @ 100 lbs

Alyssa
Akers

6:00 PM CrossFit

1 x 10 @ 95 lbs

Jacob
Manlove

6:00 PM CrossFit

1 x 8 @ 165 lbs