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Components

Metcon

Settings

Workout

CF - 08/27/20

A:

800m run
into
3 rds - Cindy
(5 pullups, 10 pushups, 15 air squats)

B: Metcon (3 Rounds for calories)

5 min max cal c2 bike
Rest 5 min
3 min max cal c2 bike
Rest 3 min
1 min cal c2 bike

C: Metcon (No Measure)

Core/Accesory
3 sets:
:15 L-sit
:30 side bend e/ side 50/35#
:60 front plank
Rest :60

Crossover symmetry (recovery protocol, focus on scapular control)

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

Whiteboard:

Thursday, August 27, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

228 Total Calories

2

Tyler
Parker

5:00 AM CrossFit

211 Total Calories

Damper was around 4-4.5

3

_Sena
Agbeko

5:00 PM CrossFit

200 Total Calories

4

Tom
Daniel

5:00 PM CrossFit

187 Total Calories

187

5

Chad
Oakley

4:00 PM CrossFit

176 Total Calories

6

Geoff
Cottrill

6:00 AM CrossFit

172 Total Calories

7

Mitchell
Bilbro

5:00 PM CrossFit

165 Total Calories

8

Luke
Wylie

7:00am CrossFit

163 Total Calories

9

David
Kan

6:00 PM CrossFit

161 Total Calories

89, 52, 20

10

Henry (Nick)
Nickells

12:30 PM CrossFit

156 Total Calories

11

Dwayne
Vick

5:00 PM CrossFit

136 Total Calories

Female Clients

1

Laura
Kim

4:00 PM CrossFit

149 Total Calories

2

Leah
Miller.

11:30 AM CrossFit

138 Total Calories

2

Tayler
Saunders

6:00 AM CrossFit

138 Total Calories

3

Susie
Bilbro

11:30 AM CrossFit

130 Total Calories

4

Shannon
Lyczkowski

6:00 PM CrossFit

130 Total Calories