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Components

2k Row

Metcon

Settings

Workout

Tuesday

Warm-up

Review rowing technique/pacing

EMOM x 8
Min 1- Row 40 sec (build in pace each rd)
Min 2- Flow stretching (coaches choice)

*partner up for the EMOM

Metcon

2k Row (Time)

Max Effort 2k Row

2k Row

Retest…Let’s hit some PR’s!

Run 2 heats...once first heat is finished rest as needed and start on the finisher

Second heat stay loose on the bike while waiting

Finisher

Metcon (Time)

5 rounds
5/5 alt v ups w/ 2 sec pause at top
:30 sec side plank each side

Scaled
Modified side plank

RX+
V Ups w/ 2 sec pause at the top

Cool Down

Roll out head to toe (3-5 min)

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

Whiteboard:

Tuesday, April 26, 2022

Male Clients

1

Jake
Martocci

4:30 PM CrossFit

7:12

2

Jason
henry

4:30 PM CrossFit

7:21

3

EJ
Walter

4:30 PM CrossFit

7:26

4

Max
Weaver

4:30 PM CrossFit

7:28

5

Thomas
Rice

4:30 PM CrossFit

7:31

6

scott
Tyler

8:30 AM CrossFit

7:34

SETTING OF 5.5

7

Dustin
Allen

4:30 PM CrossFit

7:35

8

Hunter
Kiker

5:00 AM CrossFit

7:41

9

BJ
Trahan

5:00 AM CrossFit

7:46

10

Ryan
Stephens

5:30 PM CrossFit

7:49

11

Jonathan
Cabrera

6:00 AM CrossFit

7:57

12

Adam
Cabrera

8:30 AM CrossFit

8:02

13

Will
Hamm

8:30 AM CrossFit

8:15

SETTING OF 5.5

14

Keith
Desa

5:00 AM CrossFit

8:25

15

Kenneth
Smith

6:00 AM CrossFit

8:26

16

Evan
Baker

5:00 AM CrossFit

8:56

17

Keith
Mangum

6:30 PM CrossFit

8:36

18

Will
Rodriquez

8:30 AM CrossFit

8:57

SETTING OF 5

Female Clients

1

Paige
Darrow

5:30 PM CrossFit

8:09

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

8:11

3

Katie
Cuson

5:00 AM CrossFit

8:22

4

Jordyn
Bennett

6:00 AM CrossFit

8:24

5

Joy
Harrell

8:30 AM CrossFit

8:27

6

Bri
Pichler

4:30 PM CrossFit

8:30

7

Alexandra
Moran

8:30 AM CrossFit

8:32

2:12 SPLIT

8

Ashley
Horst

5:30 PM CrossFit

8:46

9

Denise
Giangrosso

5:00 AM CrossFit

8:48

10

Danielle
O'Connor

5:00 AM CrossFit

9:16

damper: 5-6

11

Samantha
Trahan

5:00 AM CrossFit

9:17

damper: 6-7

12

Cathy
Mcgovern

6:00 AM CrossFit

9:29

13

Hannah
Trahan

5:00 AM CrossFit

9:38

14

Kristen
Countryman

6:00 AM CrossFit

9:40

15

Leigh
Green

8:30 AM CrossFit

9:41

16

Sarah
Gadilhe

5:30 PM CrossFit

9:43

I'm upset

17

Jennifer
Trahan

5:00 AM CrossFit

9:55

18

Dayamie
Othello

5:00 AM CrossFit

12:45

1st time

19

Kimberly
Krohn

6:30 PM CrossFit

9:07

20

Amanda
Wilson

8:30 AM CrossFit

9:47