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800m Run

Metcon

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Workout

2.23.2022

Warm-up

2 sets
200-m run
25-ft bear crawl
50-ft walking lunge
25-ft Spiderman stretch
50-ft broad jumps
25-ft inchworm push-ups
10 kip swings

Warm-Up

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (20/35lb)

Intermediate: Same
Beginner: 15/25# Knee to 90

*Weather: 200/250 Row or 10/15 Cal Bike

Warm-Up

2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg

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

Whiteboard:

Wednesday, February 23, 2022

Male Clients

1

Eric
Micek

5:00 pm CrossFit

2:33

2

Tom
Machness

5:00 pm CrossFit

2:56

Different route: probably shorter

3

Vinod
Nutakki

5:00 pm CrossFit

3:01

700M maybe

4

Rob
Helm

6:00 am CrossFit

3:15

5

Mickey
$ Admony

4:00 pm CrossFit

3:19

Monday Test

6

Chance
Oliver

6:00 am CrossFit

3:21

7

Angel
Lecuona

7:00 am CrossFit

3:30

7

Kyle
Jones

6:00 am CrossFit

3:30

8

Daz
Williams

6:00 am CrossFit

3:35

9

Taylor
Smith

5:00 am CrossFit

3:40

10

John
Ezell

5:00 am CrossFit

4:12

11

Hitesh
Patel

5:00 am CrossFit

4:15

12

Noel
Janacek

12:00 PM CrossFit

2:07

400 w/ ice

13

Eric
Wrona

12:00 PM CrossFit

2:40

1 lap & triple sow cow bust

14

Eric
Leininger

5:00 pm CrossFit

2:59

60 cal bike

15

Hunter
Brumit

5:00 pm CrossFit

3:32

16

Ram
Machness

5:00 pm CrossFit

4:01

1000 row

Female Clients

1

Carley
Hanley

5:00 am CrossFit

3:17

2

Private

5:00 pm CrossFit

4:42

3

Ellen
Fleckenstein

4:00 pm CrossFit

3:26

Row

4

Sarah
Ezell

5:00 am CrossFit

3:29

Row

5

Stephanie
Carenza

5:00 am CrossFit

3:30

row

6

Keren
Nehory

12:00 PM CrossFit

3:31

Row

7

Angey
Williams

12:00 PM CrossFit

3:33

Row

8

Kelsea
Johnson

5:00 pm CrossFit

3:40

Row 800m

9

Shivani
Patel

12:00 PM CrossFit

3:48

Row; weather

10

Kristie
Brooks

4:00 pm CrossFit

3:50

row

11

Susan
Jost

5:00 am CrossFit

4:15

row

12

Kris
Fanning

7:00 am CrossFit

4:30

row