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Components

Shoot Throughs

Pistols

Holbrook

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Workout

28Aug2014

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: 3rd World, Banded Hip Flexor, Lunging Dislocates

Strength & Skill

Shoot Throughs (5-5-5-5)

Shoot Throughs

Pistols (10-10-10-10)

Pistols

Pistol Progressions

Metcon

Holbrook (10 Rounds for time)

10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute

In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010

To learn more about Holbrook click here

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

Whiteboard:

Thursday, August 28, 2014

Clients:

Clients

1

Charles
Hughes

6:00 PM CrossFit

5 x 5

1

Ellen
Stein

6:00 AM CrossFit

5 x 5

1

Garrett
Eskelsen

6:00 AM CrossFit

5 x 5

1

Justin
Stein

9:30 AM CrossFit

5 x 5

Tried to keep feet off ground; tucked knees in front