Public Whiteboard

Components

Reverse Lunges

1-Arm KB Rows

Side Planks

Metcon

Settings

Workout

24May2016

Warm-up

1 Round:
10x Walking Lunges
10x Push Presses empty bar
10x Russian Swings
10x Supermans
10x Air Squats
10x Step-ups

Mobility:
Couch Stretch
Anchored T-Spin

Strength & Skill

Perform 1a, 1b, & 1c, as one big set:
1a) KB Reverse Lunges: 3 x 6 ea. Rest 30s.
1b) KB 1-Arm Rows: 3 x 8-10 ea. Rest 30s.
1c) Side Planks: 3 x 20s ea. Rest 30s.

1a: Reverse Lunges (3 sets of 6 reps (each side))

1b: 1-Arm KB Rows (3 sets of 8-10 reps (each side))

1c: Side Planks (3 sets of 20 sec. (each side))

Metcon

Metcon (Time)

24May2016

5 RFT:
50x Double Unders
20x OKBS (53/35#)
10x Burpee Box Jumps (24/20")

L3: (30 DU's)
L2: (30s of Attempts) (35/25#) (20/15")
L1: (50 Singles) (35/25# Russian Swing) (Burpees, no Box)

Whiteboard:

Tuesday, May 24, 2016

Clients:

Clients

Grant
Burdeau

12:00 PM CrossFit

3 x 6 @ 55 lbs