Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Saturday, 4/23/22

CROSSFIT

A: Metcon (Time)

As teams of 2,
For time
100 x25ft Walking lunge
wearing 20/14lbs weighted vest is an optional

(30min)

B: Metcon (AMRAP - Reps)

For the total reps of sit up

Tabata Sit up
2min Rest
Tabata Sit up

HOME WOD

Do A and B

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A
1-Rear Middle Thrust kick
2-Switch Middle Thrust kick
1-2-Rear Middle Thrust kick
1-2-Switch Middle Thrust kick

Combo Pt. B
Teep - Rear Middle Thrust kick
Teep - Switch Middle Thrust kick
1 - Rear Elbow
1-2- Lead Elbow

Kicks/Strikes
Front Hook
Skip Hook
Back Hook Kick

2: Kickboxing Pt. 2 (No Measure)

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Self Defense

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

Whiteboard:

Saturday, April 23, 2022

Male Clients

Shane
O'Neill

CrossFit: 8:00 AM

15:05

w/ Cat

Female Clients

Catherine
Whiting

CrossFit: 8:00 AM

15:05

Private

CrossFit: 8:00 AM

15:58

Private

CrossFit: 8:00 AM

20:00