Public Whiteboard

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Components

3 Position clean

2k Row

Thursday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

3X
8 Glute ham raises
10 one arm OHS (5/5)
8 Glute hugs (4/4)
6 T bridge/ Tspine opener on foam roller

Weightlifting

3 Position clean (7X1)

Hip, Knee, Floor

*End complex with clean deadlift

Metcon

2k Row (Time)

Max Effort 2k Row

2k Row

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

Whiteboard:

Thursday, March 15, 2018

Male Clients

Eric
williams

5:00 PM CrossFit

1 x 1 @ 225 lbs

nathan
forshaw

5:00 PM CrossFit

1 x 1 @ 185 lbs

Matthew
Warman

6:00 PM CrossFit

1 x 1 @ 135 lbs

Female Clients

Shanna
Simms

5:00 PM CrossFit

1 x 1 @ 120 lbs

Allison
Sutter

6:00 AM CrossFit

1 x 1 @ 75 lbs

Melissa
Schmidt

12:00 PM CrossFit

3 x 1 @ 70 lbs