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Sled Push

Metcon

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Workout

23Mar2016

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Mobility:
1) Calf Smash
2) Posterior Chain Floss
3) Banded Bully

Strength & Skill

1: Sled Push

Metcon

1: Metcon (AMRAP - Rounds and Reps)

AMRAP 12: Partner WOD

Partner A -

15 KBS (70/53)
30 Sit-Ups

Partner B -

200m Run

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

Whiteboard:

Wednesday, March 23, 2016

Clients:

Clients

1

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 275 lbs

2

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 225 lbs

2

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 225 lbs

3

Dave
Russell

4:00 PM CrossFit

1 x 1 @ 175 lbs

3

Kyle
Hardy

9:30 AM CrossFit

1 x 1 @ 175 lbs

4@25#

4

Brian
Burke

6:00 AM CrossFit

1 x 1 @ 145 lbs

4

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 145 lbs

5

Private

9:30 AM CrossFit

1 x 1 @ 125 lbs

6

Linda
Boman

5:00 PM CrossFit

1 x 1 @ 105 lbs

1 rep 95 1 rep 100

7

Karen
Boulware

5:00 PM CrossFit

1 x 1 @ 100 lbs

8

Lauren
Drewett

4:00 PM CrossFit

1 x 1 @ 90 lbs

9

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 85 lbs

10

Justin
Fadler

6:00 AM CrossFit

1 x 1 @ 50 lbs

1 x 1 @ 100 1 x 1 @ 150

11

Greg
Mathison

4:00 PM CrossFit

3 x 1 @ 45 lbs

12

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 35 lbs

plus 45# for sled