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Components

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Metcon

Metcon (4 Rounds for time)

4 Rounds
30/25 Cal Row
Rest 1 min between rounds

Gymnastics

Midline Conditioning

3x10 Evil Wheels/Barbell Rollouts
*Rollout as far as you can while maintaining midline

3x10 Partner Assisted Glute Ham Raises

3x10 Weighted Sit-ups

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

Whiteboard:

Wednesday, August 10, 2016

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

3:33

2

Gary
Blount

5:00 PM CrossFit

3:40

3

Brandon
Shuck

11:00 AM CrossFit

3:50

4

Robert
Herford

6:00 PM CrossFit

4:30

5

Justin
Higbee

5:00 PM CrossFit

4:39

6

Todd
McDaniel

5:00 AM CrossFit

4:43

7

Gabriel
Flecha

5:00 PM CrossFit

5:07

8

Adam
Kessell

6:00 AM CrossFit

5:37

9

Joey
White

5:00 PM CrossFit

5:40

10

Dan
Carley

5:00 AM CrossFit

5:51

11

Chad
Harrell

6:00 AM CrossFit

6:01

12

Gary
Sunstrom

7:00 PM CrossFit

6:13

13

Jason
Cansler

6:00 PM CrossFit

6:15

14

Chad
Jenkins

11:00 AM CrossFit

7:01

15

Jonathan
Visconti

7:00 PM CrossFit

7:26

16

Samuel
Morgan

6:00 AM CrossFit

7:29

17

Private

6:00 PM CrossFit

7:44

18

Michael
Smith

6:00 AM CrossFit

9:46

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

5:00

8 damper

2

Amy
Bullock

7:00 PM CrossFit

5:33

8 damper ughhhhhhhh

3

Holli
Christ

6:00 AM CrossFit

5:42

4

Brittany
Dirmann

11:00 AM CrossFit

5:52

5

Macaira
Herford

9:00 AM CrossFit

6:24

6

Carolina
Martinez

9:00 AM CrossFit

6:32

7

Private

11:00 AM CrossFit

6:43

8

Lisa
Hovis

11:00 AM CrossFit

6:45

9

Amy
Remer

5:00 PM CrossFit

6:51

10

Lana
Moeller

5:00 AM CrossFit

7:13

11

Colleen
Beamon

5:00 PM CrossFit

7:28

12

Laura
Yakamna

6:00 PM CrossFit

8:17

13

Cara
Stutts

6:00 PM CrossFit

8:26