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Components

Back Squat

Inverted Barbell Rows

Unbroken

Flutter Kicks

Settings

Workout

Sept 13

Due to the craziness that is the weather we will be having no classes until further notice. Take care of yourselves out there.

Warm-up

A: Metcon (No Measure)

5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then
With a medium weight KB:
10-8-6-4-2
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets.

Strength/Skill

B: Back Squat (3 x 3 @80%, 3 x 2 @85%. Rest 2:00)

Back Squat

C: Inverted Barbell Rows (4 x 10 w. 1 count pause at the top of each rep. Re)

https://youtu.be/m240HmA2jlw

Pronated Grip

Metcon

D: Unbroken (Time)

For time:
21-18-15-12-9-6-3
KBS (70, 53)

*All sets must be done UB.
Must set KB down between each set.

8:00 Cap

L3: (53, 35)
L2: (45, 30)
L1: (Not UB 45, 30 Russian Swings)

Extra Credit

E: Flutter Kicks (2 count: Max Reps in 5:00)

https://www.youtube.com/watch?v=WRnq49TAv-w

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

Whiteboard:

Thursday, September 13, 2018

Male Clients

Daniel
Scullion

6:00 CrossFit Group Clase...

3 x 2 @ 275 lbs

Female Clients