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Components

Metcon

Settings

Workout

Wednesday

Warm-up

1 min seated forward fold
1 min puppy dog

3 rounds
1:00 row/bike
10 banded goodmornings
8 KB High Pull
5 up downs

*rd 3 switch to burpees

Metcon

Metcon (4 Rounds for time)

Every 5 min x 4 sets
25/20 cal row or 20/15 cal bike (1:30 cap)
15 KBS (53/35)(35/26)
10 burpees

*goal is to have ~1 min of rest b/t sets

RX+
30/25 cal row or 25/20 cal bike
70/53

Scaled
Fewer cals
Less weight

Finisher

Metcon (No Measure)

3 rounds for quality
12 seated banded rows
12 paloff presses w/ band (6 per side)

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

Whiteboard:

Wednesday, March 09, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

8:38

70# kb

2

Steven
Woelke

6:00 AM CrossFit

9:48

30 cal row, 53# kb

3

Bruce
Vredenburg

4:30 PM CrossFit

10:16

bike

4

Zack
Vredenburg

4:30 PM CrossFit

11:17

row

5

Jason
Rabinowitz

5:00 AM CrossFit

12:03

rkbs shoulder

6

James
Wells

5:00 AM CrossFit

13:02

blue kb

Female Clients

1

Katie
Brookes

8:30 AM CrossFit

9:38

2

Katie
Cuson

5:00 AM CrossFit

10:38

3

Sarah
Gadilhe

5:30 PM CrossFit

12:20

4

Dawn
Word

5:00 AM CrossFit

12:58

20 cal each round, 35lb kb

5

Lacy
McKinley

6:30 PM CrossFit

13:06

6

Jennifer
Trahan

5:00 AM CrossFit

5:28

7

Hannah
Trahan

5:00 AM CrossFit

5:36

8

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

10:11

9

Sidney
Ladd

5:30 PM CrossFit

10:34

10

Erika
Enriquez

6:30 PM CrossFit

16:09