Public Whiteboard

Auto Scroll Page

Components

15 Minutes to Work on ...

Metcon

29September2016

Warm-up

Rayaan, despite you sometimes being late to class, you are a joy to have in class. Keep putting in the work.

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

15 Minutes to Work on Gymnastic Skills

Metcon

Metcon (Time)

For Time:

100 Double Unders
50 Toes To Bar
25 Thrusters (95/65)

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

Whiteboard:

Thursday, September 29, 2016

Clients:

Clients

John
Henderson

6:00 AM CrossFit

1 x 30

Mia
Mudd

5:00 PM CrossFit

1 x 15

Elise
Hodges

12:00 PM CrossFit

1 x 0

Hs walks bar muscle up green band