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10k Row

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Workout

05August2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility:
1) Single Leg Flexion
2) Posterior Chain Floss

Strength & Skill

Metcon

10k Row (Time)

Max Effort 10k Row

Partner Row

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

Whiteboard:

Friday, August 05, 2016

Clients:

Leaderboard

Men's 10k Row
Justin Fadler	08/05/2016	36:53
Justin Stein	08/05/2016	38:35
Andrew Stitzel	08/05/2016	40:19

Women's 10k Row
Caitlin Brenner	02/16/2022	43:28
Ninette Campbell	08/05/2016	43:53
Lisa Goforth-Naes	11/13/2021	53:43

Male Clients

1

Brendan
Wuest

9:30 AM CrossFit

36:53

With justin f

1

Justin
Fadler

9:30 AM CrossFit

36:53

2

Jeff
Greene

9:30 AM CrossFit

38:35

W/Justin S

2

Justin
Stein

9:30 AM CrossFit

38:35

w/ Jeff G

3

Andrew
Stitzel

4:00 PM CrossFit

40:19

with colin wright

3

Colin
Wright

4:00 PM CrossFit

40:19

with andrew stitzel

4

Kent
Higginbotham

6:00 AM CrossFit

41:48

With Joshua

5

Grant
Burdeau

6:00 PM CrossFit

43:53

w/ Ninette

6

Bob
Portell

6:00 PM CrossFit

44:17

With Steve

6

Steve
Johnson

6:00 PM CrossFit

44:17

W/ bob

7

joshua
mazzotti

6:00 AM CrossFit

41:48

8

Kishore
Katabathuni

6:00 AM CrossFit

42:00

8K

Female Clients

1

Ninette
Campbell

6:00 PM CrossFit

43:53

Grant!

2

Elise
Bakalor

5:00 PM CrossFit

47:09

With karin!

2

Karen
Shebik

5:00 PM CrossFit

47:09

Thanks for the 2 a day Elise!

3

Carolyn
Johnson

4:00 PM CrossFit

47:48

w/Joni :)

3

Private

4:00 PM CrossFit

47:48

4

Bayley
Little

9:30 AM CrossFit

49:42

W/ Melissa

4

Melissa
Schmidt

9:30 AM CrossFit

49:42

W/bayley