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Components

Metcon

Settings

Workout

Tuesday

Warm-up

:15 high knees
1 min cardio cardio
10/10 leg sweeps (lateral)
10/10 toe touches
:15 butt kickers
1 min cardio
10/10 leg sweep (forward)
10/10 quad stretch
:15 up downs + step ups

Metcon

Metcon (Time)

50-40-30-20-10
Cal row
10-8-6-4-2
BBJO (24/20)

25 min cap

40-30-20-10-5 on the bike

RX+
30/24
12-10-8-6-4

Scaled
Cut out the rd of 50 or 40

Finisher

Metcon (No Measure)

Pump Sesh
4-5 rounds for quality
8 DB Bicep Curls
12 overhead banded tricep ext (anchor band to pull up bar)
15 banded straight arm pull downs

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

Whiteboard:

Tuesday, April 05, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

13:06

2

Steven
Woelke

8:30 AM CrossFit

12:29

Echo Bike 50,40,30,20,10. 24"BBJO

3

Eli
Brewton

8:30 AM CrossFit

13:31

Bike

4

EJ
Walter

4:30 PM CrossFit

14:03

row

5

Hunter
Kiker

5:00 AM CrossFit

15:11

brownie power

6

Kenneth
Smith

5:30 PM CrossFit

15:38

7

Adam
Cabrera

8:30 AM CrossFit

15:40

8

scott
Tyler

5:00 AM CrossFit

16:33

9

BJ
Trahan

5:00 AM CrossFit

15:31

10

Alexander
Rios

8:30 AM CrossFit

16:25

11

Gene
Waldenmaier

6:00 AM CrossFit

23:37

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

15:56

2

Paige
Darrow

5:30 PM CrossFit

16:30

3

Katie
Brookes

4:30 PM CrossFit

17:17

4

Bri
Pichler

4:30 PM CrossFit

17:18

5

Codi
Ready

8:30 AM CrossFit

17:50

12,10,8,6,4 BBJO 20"

6

Katie
Cuson

5:00 AM CrossFit

18:48

7

Leigh
Green

8:30 AM CrossFit

19:40

DEAD

8

Dawn
Word

5:00 AM CrossFit

21:32

9

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

16:27

10

Denise
Giangrosso

5:00 AM CrossFit

16:40

bike

11

Hannah
Trahan

5:00 AM CrossFit

25:00

finished @ 20 cal row

11

Jennifer
Trahan

5:00 AM CrossFit

25:00

20/4