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Ring Rows

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Workout

23June2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Ring Rows (5 Sets of 6 Reps (Solid Reps))

Ring Rows

Metcon

Metcon (AMRAP - Rounds)

10 Minute Clock

20 Double Unders
*1 Deadlift (185/135)*

*Add 1 DL each round*

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

Whiteboard:

Thursday, June 23, 2016

Clients:

Clients

1

Aaron
Emerson

12:00 PM CrossFit

5 x 6

1

Jamie
Kronenberg

4:00 PM CrossFit

5 x 6

1

Jason
Mashburn

12:00 PM CrossFit

5 x 6

1

Jeff
Greene

12:00 PM CrossFit

5 x 6

1

Justin
Stein

9:30 AM CrossFit

5 x 6

1

Kent
Higginbotham

7:00 PM CrossFit

5 x 6

1

Kevin
Largent

6:00 AM CrossFit

5 x 6

1

Laura
Priaulx

4:00 PM CrossFit

5 x 6

1

Micheal
Young

4:00 PM CrossFit

1 x 6

2

Private

4:00 PM CrossFit

5 x 5

3

Carolyn
Johnson

6:00 AM CrossFit

5 x 6

Bent Knees

3

Elizabeth
Burke

6:00 AM CrossFit

5 x 6

3

Private

7:00 PM CrossFit

4 x 6

3

Julianne
Russell

7:00 PM CrossFit

5 x 6

Worked on ring rows on box

3

Tony
Suzda

5:00 PM CrossFit

5 x 6

4

Gary
Hilligoss

6:00 AM CrossFit

5 x 4