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Components

1-Mile Run

Settings

Workout

Tuesday

Warm-up

Line Drills (7-8 min)

Review pacibg/breathing

200m run (feel out your pace)

Review finisher piece and set equipment aside for later

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

11 min cap

*mandatory 400m walk/light jog cool down, nasal breathing

Finisher

Metcon (No Measure)

For quality 'murph prep'
AMRAP 15
15 HR push ups
3-5 strict pull ups or deep ring rows
15 air squats

RX+
20 HR Push ups
20 air squats

Scaled
Plate Push Ups
8-10 push up/air squats
SA DB rows instead of ring rows

Cool Down

Foam roll lower body

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

Whiteboard:

Tuesday, May 03, 2022

Male Clients

1

Jake
Martocci

6:30 PM CrossFit

5:31

2

Jason
henry

8:30 AM CrossFit

5:42

3

Dustin
Allen

8:30 AM CrossFit

6:23

4

Jason
Rabinowitz

5:00 AM CrossFit

6:24

5

Austin
Basile

4:30 PM CrossFit

6:36

6

EJ
Walter

4:30 PM CrossFit

6:42

7

Antonio
Chong

6:30 PM CrossFit

6:46

8

Adam
Cabrera

8:30 AM CrossFit

6:50

9

Will
Hamm

8:30 AM CrossFit

6:51

10

Alexander
Rios

8:30 AM CrossFit

7:09

tracked it was .93 miles : still happy with my time

11

scott
Tyler

8:30 AM CrossFit

7:15

murf prep 6 rounds plus 27

12

Eli
Brewton

8:30 AM CrossFit

7:20

13

Joe
Wojnarwsky

5:30 PM CrossFit

7:54

Steady pace

14

Kenneth
Smith

5:30 PM CrossFit

8:02

bum knee and left calf

15

Keith
Desa

5:00 AM CrossFit

8:04

16

Hunter
Kiker

5:00 AM CrossFit

9:18

17

Stefan
Chamlis

5:30 PM CrossFit

10:25

i walked half of it because reasons

18

BJ
Trahan

5:00 AM CrossFit

10:28

19

Gene
Waldenmaier

6:00 AM CrossFit

12:20

20

Keith
Mangum

8:30 AM CrossFit

9:01

21

Will
Rodriquez

8:30 AM CrossFit

9:47

Female Clients

1

Codi
Ready

8:30 AM CrossFit

7:04

2

Ashley
Horst

5:30 PM CrossFit

7:19

3

Sarah
Gadilhe

5:30 PM CrossFit

7:38

4

Paige
Darrow

4:30 PM CrossFit

7:42

5

Megan
Webb

6:00 AM CrossFit

7:50

6

Emily
Werner

5:30 PM CrossFit

8:06

7

Shayna
Rogers

4:30 PM CrossFit

8:12

8

Jessica
Kelly

5:00 AM CrossFit

8:17

9

Cathy
Mcgovern

6:00 AM CrossFit

8:22

9

Kristen
Countryman

6:00 AM CrossFit

8:22

10

Joy
Harrell

8:30 AM CrossFit

8:36

11

Denise
Giangrosso

5:00 AM CrossFit

9:07

12

Crystal
Berry🫐

6:00 AM CrossFit

9:20

13

Melissa
Pusey

6:00 AM CrossFit

9:22

14

Danielle
O'Connor

5:00 AM CrossFit

10:19

15

Jennifer
Trahan

5:00 AM CrossFit

11:00

took longer than 11min but completed the mile

16

Hannah
Trahan

5:00 AM CrossFit

12:00

16

Samantha
Trahan

5:00 AM CrossFit

12:00

17

Sidney
Rose

6:30 PM CrossFit

8:20

18

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

8:55

19

Carmen
Thompson

5:30 PM CrossFit

12:08

20

Amanda
Wilson

8:30 AM CrossFit

15:00