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Components

Metcon

Settings

Workout

CF 08/13/20

A:

E5MOM 15
400m run
15 Plate ground to oh 15/10
10 Banded Good Mornings
5 strict pullups

B: Metcon (Calories)

10 min max cal row

C: Metcon (No Measure)

Accessory
5 sets:
:20 hollow body hold
:20 arch body hold
:20 side plank e/ side
:20 front plank
Rest :60

Crossover symmetry (recovery protocol, focus on scapular control)

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

Whiteboard:

Thursday, August 13, 2020

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

227 Calories

2

JD
Mason

5:00 PM CrossFit

223 Calories

3

Tyler
Parker

6:00 AM CrossFit

196 Calories

1150-1250 cal/hr till last 60 sec

4

Ben
Hanback

11:30 AM CrossFit

165 Calories

5

Matt
Blackburn

5:00 AM CrossFit

162 Calories

6

David
Kan

5:00 PM CrossFit

161 Calories

4 damper; ~32 s/m @ 950 cal/hr

6

Geoff
Cottrill

6:00 AM CrossFit

161 Calories

7

Mitchell
Bilbro

5:00 PM CrossFit

139 Calories

8

Dwayne
Vick

4:00 PM CrossFit

135 Calories

Female Clients

1

Christina
Chandler

6:00 AM CrossFit

140 Calories

2

Jessica
Dodd

5:00 PM CrossFit

128 Calories

3

Flor
Jalikis

5:00 AM CrossFit

126 Calories

4

Shannon
Lyczkowski

6:00 PM CrossFit

124 Calories

4

Susie
Bilbro

6:00 AM CrossFit

124 Calories

5

Duff
Simmons

12:30 PM CrossFit

119 Calories

6

Morgan
Webb

4:00 PM CrossFit

104 Calories

7

Kristen
Kerby

6:00 AM CrossFit

122 Calories