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Components

Metcon

Settings

Workout

Friday

Warm-up

10 mins

Gymnastics

30 mins

Ground Conditioning
5 Rounds
:20 on :10 off
Hollow Rocks
Arch Rocks
V-ups
Supermans
Rest :30 after each round

3x10-20 Beat Swings

Kipping Pull-up Practice or
5 sets
:15 seconds on kipping pullups
:45 rest

Metcon

Metcon (Time)

21-15-9
KBS (1.5/1)
KB Push Press (1.5/1) (Each Arm)

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

Whiteboard:

Friday, July 08, 2016

Male Clients

1

Chad
Harrell

5:00 AM CrossFit

4:35

2

Adam
Kessell

5:00 PM CrossFit

5:04

3

Jose
Aguayo

5:00 PM CrossFit

6:07

4

Dan
Carley

5:00 AM CrossFit

4:39

1 pood

5

Justin
Higbee

9:00 AM CrossFit

4:48

Black for KBS, blue for PP

6

Gabriel
Flecha

11:00 AM CrossFit

5:51

purple, blue

7

Shawn
Mirabal

5:00 PM CrossFit

6:02

Purple Kettlebell

8

Justin
Mirabal

5:00 PM CrossFit

6:47

Blue swings/Red press

Female Clients

1

Holli
Christ

6:00 AM CrossFit

5:12

2

Michelle
Shuck

6:00 AM CrossFit

5:48

3

Esther
Aguayo

5:00 PM CrossFit

5:53

4

Carolina
Martinez

6:00 PM CrossFit

3:33

blue swing, yellow push

5

Anna
Burdette

9:00 AM CrossFit

4:17

KBS @ RX 15-9 PP @26lbs

6

Courtney
Schuler

9:00 AM CrossFit

4:27

rx kbs, 21 red, 15,9 green

7

Corey
Knight

5:00 PM CrossFit

5:18

rx kbs/22lb (green) press

8

Jessica
Mirabal

5:00 PM CrossFit

5:48

yellow kbs

9

Page
Hannon

6:00 AM CrossFit

6:41

21 green, 15-9 green swings, pink push press

10

Andrea
Mirabal

5:00 PM CrossFit

7:58

blue kbs/red press