Public Whiteboard

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Components

Handstand Push-ups

Turkish Get Up

Metcon

20Oct2014

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Anchored T-Spine, Banded Hip Flexor, Pigeon

Strength & Skill

Cycle movements.

Handstand Push-ups (4 Rds of ME)

Handstand Push-ups

Turkish Get Up (3/3-3/3-3/3-3/3)

Turkish Get Up

Metcon

Metcon (Time)

20Oct2014

4 Rds for Time of:

10 x Zots Press
100m Sprint
25 x Wall Balls

-Weights: Rx m-75# / f-55#
Scale m-45# / f-35#
-Balls: m-20# / f-14#

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

Whiteboard:

Monday, October 20, 2014

Clients:

Clients

Anthony
Hodges

6:00 PM CrossFit

4 x 10

Justin
Stein

9:30 AM CrossFit

4 x 4

Alyssa
Akers

6:00 PM CrossFit

1 x 16

Jeff
Farris

6:00 PM CrossFit

1 x 10

Garrett
Eskelsen

6:00 AM CrossFit

3 x 2

Allie
Eskelsen

6:00 AM CrossFit

3 x 1

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 0