Public Whiteboard

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Components

Strict Weighted Chin-Ups

Metcon

Settings

Workout

01June2016

Warm-up

With an empty Barbell:

1 Round of:

5 Strict Press + 5 Push Press
10 Bent-Over-Rows
10 Squat Thrusts
10 Wall Slides

Mobility:
1) Band Pull
2) 3rd World
3) Banded Bully

Strength & Skill

Strict Weighted Chin-Ups (5 Sets of 4 Reps)

Add weight each set or perform at bodyweight

Metcon

Metcon (AMRAP - Reps)

4 Rounds of: 30 Seconds of Work/30 Seconds of Rest

1a) Wall Balls (20/14)
1b) Box Jumps (24/20)
1c) Burpees
1d) Ball Slams

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

Whiteboard:

Wednesday, June 01, 2016

Clients:

Clients

Andrew
Stitzel

5:00 PM CrossFit

1 x 3 @ 53 lbs

Colin
Wright

5:00 PM CrossFit

1 x 3 @ 53 lbs

Kyle
Hardy

4:00 PM CrossFit

5 x 4 @ 20 lbs

vest

Micheal
Young

5:00 PM CrossFit

1 x 1 @ 20 lbs

vest

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 15 lbs

Karen
Shebik

4:00 PM CrossFit

1 x 1 @ 10 lbs

4 at 5lb

Linda
Boman

5:00 PM CrossFit

5 x 1 @ 0 lbs

without a band

Private

4:00 PM CrossFit

1 x 1 @ 0 lbs