Public Whiteboard

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Components

Overhead Squat

Invert to Lower

Nancy

16Mar2016

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) Banded Bully
2) Calf Smash
3) Calf Stretch

Strength & Skill

1: Overhead Squat ((6-6-4-4-2-2))

Overhead Squat

2: Invert to Lower (Technique)

Metcon

1: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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

Whiteboard:

Wednesday, March 16, 2016

Clients:

Clients

Jason
Mashburn

5:00 PM CrossFit

1 x 1 @ 206 lbs

Andrew
Stitzel

6:00 PM CrossFit

1 x 4 @ 135 lbs

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 135 lbs

Gary
Hilligoss

9:30 AM CrossFit

1 x 2 @ 125 lbs

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 95 lbs

Will
Woodcock

9:30 AM CrossFit

1 x 1 @ 0 lbs