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Components
Double-Unders
Handstand Shoulder Touch
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
19Nov2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
19Nov2014
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
Stretches: T-Twist/Scorpion, Banded Couch, Pec/Lat
Strength & Skill
Double-Unders (500 reps or practice)
Double-Unders
Break up as needed.
Handstand Shoulder Touch (4-8-10-10)
Metcon
Metcon (Time)
19Nov2014
3 Rounds for time of:
10 x Box Jumps (30" / 25")
20 x Chest to Bars
30 x Kettlebell Swings (54# / 35#)
**Every even minute perform**
5 x Deadlift (275# / 185#)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 19, 2014
Clients:
Men / Women
All Clients
Clients
1
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 325
2
Paul
Collum
6:00 AM CrossFit
2 x 250
3
Jeremy
Reisner
9:30 AM CrossFit
1 x 165
4
Alyssa
Akers
6:00 PM CrossFit
1 x 12
5
Sarah
Carroll
6:00 PM CrossFit
1 x 0
Nope Nope Nope
5
Tony
Suzda
6:00 PM CrossFit
1 x 0
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