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Metcon

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Workout

Moscow Mule

Mobility

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
20/15 Cal Bike

Accessory

2 rounds :
Banded pull aparts x 10
KB snatch x 5 each
Banded pull throughs x 8 ( 3 sec tempo) https://www.youtube.com/watch?v=ejlVHEHe_xI

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

Whiteboard:

Thursday, February 20, 2020

Male Clients

1

Nate
Smith

12:00pm CrossFit

10:55

2

Shawn
Grushecky

4:30pm CrossFit

12:00

3

Eric
Pethtel

4:30pm CrossFit

12:26

4

Jackson
Cramer

3:30pm CrossFit

12:30

5

Andrew
Starsick

5:30pm CrossFit

12:38

72 lb KB, Bike, Ski, Row, Bike, Ski, Row

6

Private

6:30pm CrossFit

12:52

7

nathan
kinsley

6:30pm CrossFit

13:07

8

Jeff
Martucci

6:00am CrossFit

13:43

9

Will
Furlow

6:00am CrossFit

14:55

25ft hs walk instead of lunge

10

Greg
Eddy

12:00pm CrossFit

15:32

11

Rick
Kyle

6:30pm CrossFit

16:28

12

Bobby
Stanley

4:30pm CrossFit

0:00

13

Rob
Stansbury

5:30pm CrossFit

13:30

Used 53 kbs

14

Jack
Grushecky

4:30pm CrossFit

18:00

53lb

15

Grayson
Baughman

6:30pm CrossFit

18:50

16

Mark
Victor

4:30pm CrossFit

19:00

17

Karthi
M

6:30pm CrossFit

20:06

KBS - 35

18

adam
charlton

3:30pm CrossFit

0:00

18

Private

8:00am CrossFit

0:00

Female Clients

1

chelsea
workman

5:30pm CrossFit

12:04

2

Carly
Moore

12:00pm CrossFit

12:47

3

Amy
Brock

5:30pm CrossFit

13:09

4

Hana
Thixton-Nolan

12:00pm CrossFit

15:21

🚴🏻👻💀

5

Cindy
Victor

4:30pm CrossFit

14:32

26# KB

6

Private

6:00am CrossFit

14:33

7

Rebecca
Stansbury

6:00am CrossFit

16:50

8

Andrea
Johnston

8:00am CrossFit

18:53

26 lb kb

9

Amelia
Parsons

7:30pm CrossFit

0:00

I was the only one in the class so I ran a mile on the air runner...

9

April
Marshalek

4:30pm CrossFit

0:00

35#

9

Leigh
Chandler

4:30pm CrossFit

0:00

9

Nicole
Opbroek

12:00pm CrossFit

0:00