Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Low Bar Back Squat

Metcon

Settings

Workout

22Dec2014

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: Single Leg Flexion, Bottom Squat Hold (x3), Dislocates

Strength & Skill

Low Bar Back Squat ([7.5.3] 2-2-1-1-1-1)

Metcon

Metcon (2 Rounds for reps)

22Dec2014

5 Min AMRAP of :

20 x Wall Balls (20# / 14#)
2 x Wall Walks

-Rest 2 Min-

6 Min AMRAP of :
Barbell Complex (6 Reps ea.)
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat

Barbell Weight: Rx 115# / 85#,
Scaled 95# / 65#

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

Whiteboard:

Monday, December 22, 2014

Clients:

Clients