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Metcon

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Workout

CF - 09/03/20

A:

:30 each leg calf stretch
400m run
2 rds
15 cherry pickers
5 pushups

B: Metcon (2 Rounds for distance)

2 sets:
5 min row @ 5k pace
Rest 2:00 min
3 min row @ 2k pace
Rest 3 min
1 min row @ 1k pace
Rest 5:00

2 scores - total distance for 1st set and total distance for 2nd set

C: Metcon (No Measure)

Accessory - Core
3-5 sets:
:20 L-sit
:40 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, September 03, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

5160 Total meters

2

Nate
Dodd

5:00 PM CrossFit

5134 Total meters

3

Tyler
Parker

5:00 AM CrossFit

5128 Total meters

4

Flynt
Foster

5:00 PM CrossFit

4944 Total meters

5

Mark
McKnight

5:00 AM CrossFit

4873 Total meters

6

Matt
Blackburn

5:00 AM CrossFit

4708 Total meters

7

Tom
Daniel

6:00 AM CrossFit

4700 Total meters

8

Henry (Nick)
Nickells

5:00 PM CrossFit

4692 Total meters

9

David
Kan

6:00 PM CrossFit

4647 Total meters

rd 1 (1215,782,325); rd 2 (1222,784,319)

10

Dwayne
Vick

5:00 PM CrossFit

4317 Total meters

Female Clients

1

Laura
Kim

5:00 PM CrossFit

4499 Total meters

2

Lauren
McKnight

5:00 AM CrossFit

4318 Total meters

3

Flor
Jalikis

5:00 AM CrossFit

4200 Total meters

1094, 703, 276; 1150, 710, 267

4

Shannon
Lyczkowski

6:00 PM CrossFit

4148 Total meters

rd1-1117, 706, 272 rd2-1101, 687, 266

5

Melanie
Velazquez

4:00 PM CrossFit

4132 Total meters

6

Susie
Bilbro

6:00 AM CrossFit

4111 Total meters

7

Sage
West

4:00 PM CrossFit

3990 Total meters

8

Hadley
Davenport

4:00 PM CrossFit

3919 Total meters