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Components

Metcon

Settings

Workout

Be My Escape

Warm-up

2 Rounds:
1:00 Run or Bike
10 Waiter Squats
10 Pushups

Metcon

Metcon (Time)

3 rounds
15/12 Calorie Bike
100’ Dumbbell Front Rack Lunge (2x35/2x20)
-rest 5:00-
3 rounds
15/12 Calorie Bike
15 Dumbbell Front Squats (2x35/2x20)

Rx+:
3 rounds
20/16 Calorie Bike
100’ Dumbbell Front Rack Lunge (2x50/2x35)
-rest 5:00-
3 rounds
20/16 Calorie Bike
15 Dumbbell Front Squats (2x50/2x35)

*Sub 25/20 Calorie Assault Bike if needed

Accessory Work

Metcon (No Measure)

3 sets
10 Candlestick
15 Kettlebell Side Bends (each side)
7 Kettlebell Goblet holds Cossack Squat (each leg)

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

Whiteboard:

Wednesday, October 20, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

21:00

9:13/6:47.

2

Brad
Robert

CrossFit: 6:15 AM

23:18

8-1853. 1053 2353-3118. 825

3

PJ
Kearn

CrossFit: 6:15 PM

25:43

15:15

4

Luke
Lister

CrossFit: 5:15 AM

19:28

5

Chuck
Lambertz

CrossFit: 6:15 AM

20:38

6

Seth
Eubanks

CrossFit: 5:15 PM

20:58

7

Joshua
Meyer

CrossFit: 6:15 AM

22:40

8

Jerry
Sipe

CrossFit: 6:15 AM

23:35

9

Justin
Ferrell

CrossFit: 5:15 AM

25:02

Couldn't breathe, need to push harder

10

Jay
Lowell

CrossFit: 5:15 PM

29:24

#25

Female Clients

1

Kayla
Garst

CrossFit: 6:15 AM

21:38

2

Private

CrossFit: 6:15 PM

21:10

3

Leah
Loring

CrossFit: 5:15 PM

21:23

4

Candace
Lister

CrossFit: 5:15 AM

21:39

5

Amber
Lambertz

CrossFit: 5:15 AM

22:35

6

Alisha
Sipe

CrossFit: 5:15 AM

20:49

10s.

7

Mallory
Robért

CrossFit: 6:15 PM

21:22

1-20#

8

Cynthia
Atwell

CrossFit: 5:15 AM

23:04

6 rest, 10db

9

Megan
Katt

CrossFit: 6:15 PM

23:15

10# DBs - need more wt

10

Sara
Fleming

CrossFit: 5:15 AM

23:55

15lb DB

11

Kacey
Roe

CrossFit: 5:15 AM

24:39

12

Amber
Hanson

CrossFit: 5:15 PM

31:22

no weight

13

Sharon
Klima

CrossFit: 5:15 PM

31:30