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Metcon

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Workout

CF - 4/29/21

A:

:45 each leg calf stretch
:30 each leg runner stretch
then
2 rds
50 double unders (100 singles)
5 inchworms
:15 bar hang (active)

B: Metcon (3 Rounds for time)

3 sets:
600m run
--into--
3 rounds,
10 pull up
20 push ups
30 air squats
---into--
600m run
rest 2:00
* wear weight vest if tolerable

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

Whiteboard:

Thursday, April 29, 2021

Male Clients

1

_Stuart
Chandler

4:00 PM CrossFit

30:15

20lb vest

2

Drew
Welch

5:00 AM CrossFit

35:26

3

JD
Mason

5:00 PM CrossFit

38:20

No vest. All fat

4

Geoff
Cottrill

5:00 AM CrossFit

39:09

20lb vest

5

Tyler
Parker

5:00 AM CrossFit

39:22

6

Peter
Tiberio

11:30 AM CrossFit

40:00

7

Dustin
Dowell

12:30 PM CrossFit

40:48

8

Brandon
Zajac

5:00 PM CrossFit

45:31

41:31 without rest

9

Flynt
Foster

6:00 AM CrossFit

0:00

I know total time was 39:59

10

Sean
Smith

5:00 AM CrossFit

44:06

11

Dwayne
Vick

4:00 PM CrossFit

0:00

44:15

11

Flynt
Foster

6:00 AM CrossFit

0:00

11

Flynt
Foster

6:00 AM CrossFit

0:00

11

Flynt
Foster

6:00 AM CrossFit

0:00

11

jonathan
rayford

7:00am CrossFit

0:00

Highly scaled. 1000m on bike 5,10,15 with green banded pull ups

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

44:36

14# vest. Need to work on push ups

2

Melanie
Velazquez

11:30 AM CrossFit

44:42

3

Shannon
Lyczkowski

6:00 PM CrossFit

41:41

Had to drop to ring rows

4

Camille
Cline

11:30 AM CrossFit

41:56

Knee pushups, no vest

5

Kristen
Kerby Graves

6:00 AM CrossFit

0:00

I was here 🤷

5

Kristen
Kerby Graves

6:00 AM CrossFit

0:00

5

Kristen
Kerby Graves

6:00 AM CrossFit

0:00

5

Kristen
Kerby Graves

6:00 AM CrossFit

0:00

5

Sage
West

11:30 AM CrossFit

0:00

42min, ripped and stopped 🤪