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Deadlift

Metcon

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Workout

21June2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility:
1) Posterior Chain Floss
2) Calf Smash
3) Calf Stretch

Strength & Skill

Deadlift (10-5-3-3-1-1)

Deadlift

Use the 10 and 5 as warm-up.

Metcon

Metcon (AMRAP - Reps)

14 Minute Clock

Run 1 Mile

With Remaining Time

AMRAP of:

15 KBS (55/35)
15 Sprawl Sit-Ups

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

Whiteboard:

Tuesday, June 21, 2016

Clients:

Clients

1

Dusty
Schmidt

4:00 PM CrossFit

1 x 1 @ 475 lbs

2

Jeff
Greene

9:30 AM CrossFit

1 x 1 @ 405 lbs

2

Micheal
Young

4:00 PM CrossFit

1 x 1 @ 405 lbs

3

Grant
Burdeau

12:00 PM CrossFit

1 x 1 @ 385 lbs

failed at #405

4

Jason
Mashburn

12:00 PM CrossFit

1 x 1 @ 365 lbs

4

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 365 lbs

5

Gary
Hilligoss

6:00 AM CrossFit

1 x 1 @ 340 lbs

6

Kent
Higginbotham

7:00 PM CrossFit

1 x 1 @ 335 lbs

7

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 315 lbs

8

Rob
Zarrella

5:00 PM CrossFit

1 x 1 @ 295 lbs

PR

9

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 275 lbs

focus on form

10

Private

9:30 AM CrossFit

1 x 1 @ 255 lbs

11

Jonelle
Harris

9:30 AM CrossFit

1 x 1 @ 245 lbs

12

Shannon
Thomas

6:00 PM CrossFit

1 x 1 @ 225 lbs

13

John
Henderson

6:00 AM CrossFit

3 x 4 @ 205 lbs

13

Elizabeth
Burke

6:00 AM CrossFit

1 x 1 @ 205 lbs

13

Karen
Shebik

5:00 PM CrossFit

1 x 1 @ 205 lbs

14

Julianne
Russell

7:00 PM CrossFit

1 x 1 @ 175 lbs

15

Sarah
McCracken

7:00 PM CrossFit

1 x 1 @ 155 lbs

16

Linda
Boman

12:00 PM CrossFit

4 x 1 @ 130 lbs