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Components

Front Rack Lunge

Metcon

Banded Hip Abductor Flys

Settings

Workout

09Sep2015

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

Stretches: Sampson (30 sec. ea.), Elevated Pigeon, Bilateral Shoulder Flexion (Ft. Rack Poster)

Strength & Skill

Front Rack Lunge (5 Sets of 4 Reps (L/R= 1 rep))

Front Rack Lunge

Metcon

Metcon (AMRAP - Rounds and Reps)

09Sep2015

12 Min AMRAP of:

5 x Power Jerks (155 / 105#)
25 x Double Unders

**Must finish Jerk position for rep to count

Homework

Banded Hip Abductor Flys (50 Reps)

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

Whiteboard:

Wednesday, September 09, 2015

Clients:

Clients

1

Anthony
Hodges

5:00 PM CrossFit

1 x 4 @ 205 lbs

1

Grant
Burdeau

5:00 PM CrossFit

1 x 4 @ 205 lbs

2

Dusty
Schmidt

9:30 AM CrossFit

1 x 4 @ 175 lbs

2

Eric
Priaulx

9:30 AM CrossFit

1 x 4 @ 175 lbs

3

Nick
Little

5:00 PM CrossFit

1 x 4 @ 165 lbs

4

Micheal
Young

5:00 PM CrossFit

1 x 4 @ 155 lbs

5

Lane
Forhetz

6:00 PM CrossFit

1 x 4 @ 145 lbs

6

Dustin
Allison

6:00 AM CrossFit

1 x 4 @ 135 lbs

6

Mike
Smith

4:00 PM CrossFit

1 x 4 @ 135 lbs

7

Aaron
Emerson

6:00 AM CrossFit

1 x 4 @ 125 lbs

8

Brian
Burke

6:00 AM CrossFit

1 x 4 @ 115 lbs

8

Kent
Higginbotham

6:00 PM CrossFit

1 x 4 @ 115 lbs

9

Gary
Hilligoss

9:30 AM CrossFit

5 x 4 @ 95 lbs

10

Private

9:30 AM CrossFit

1 x 4 @ 90 lbs

11

Elise
Hodges

9:30 AM CrossFit

2 x 4 @ 85 lbs

11

Private

6:00 PM CrossFit

1 x 4 @ 85 lbs

11

Kristen
Wall

5:00 PM CrossFit

1 x 4 @ 85 lbs

12

Dave
Russell

4:00 PM CrossFit

1 x 4 @ 65 lbs

12

Sarah
McCracken

6:00 PM CrossFit

1 x 4 @ 65 lbs

12

Scott
Dougherty

6:00 AM CrossFit

1 x 4 @ 65 lbs

13

Kelly
Forhetz

6:00 PM CrossFit

1 x 4 @ 60 lbs

14

Lauren
Lewis

6:00 AM CrossFit

1 x 4 @ 55 lbs