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Components
Dynamic Push Ups
Strict Toes-To-Bar
L-Sit to Pass Through ...
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
10Dec2014 - 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
10Dec2014
Warm-up
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
Stretches: Instep, Floor Sweep
Strength & Skill
Break-up gymnastic movements as needed. Work Capacity.
Dynamic Push Ups (100 Reps)
Strict Toes-To-Bar (75 Reps)
Strict Toes-To-Bar
L-Sit to Pass Through Holds (50 Reps)
Perform on parallettes. No touching the ground.
Metcon
Metcon (Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 10, 2014
Clients:
Men / Women
All Clients
Clients
1
Alyssa
Akers
6:00 PM CrossFit
1 x 80
1
Anthony
Hodges
4:30 PM CrossFit
1 x 80
2 stacked 45 plates
2
Rebecca
Hildebrand
4:30 PM CrossFit
1 x 60
3
Tony
Suzda
6:00 PM CrossFit
1 x 65
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