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Metcon

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Workout

CF - 9/16/21

A:

800m run

20 lunges
10 squats
:30 wall sit

B: Metcon (Time)

echo bike/AB/Bike erg (in that order option wise)
@ 5 min max cal pace
40 cal
30 cal
20 cal
30 cal
40 cal
30 cal
20 cal
rest 1:00 btw each set

total time with rest

C: Metcon (No Measure)

3 sets
30 seated banded row ( nuertral grip, pull to sternum )
30 push ups
rest :90

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

Whiteboard:

Thursday, September 16, 2021

Male Clients

1

JD
Mason

5:00 PM CrossFit

16:25

Echo

2

Chris
Thomas

11:30 AM CrossFit

18:00

3

Luke
Wylie

5:00 PM CrossFit

18:18

Bike erg

4

Tyler
Parker

5:00 AM CrossFit

18:21

Ass bike

5

Dustin
Dowell

11:30 AM CrossFit

20:04

6

Bryant
Hahnfeldt

6:00 PM CrossFit

20:07

7

Ben
Hanback

11:30 AM CrossFit

21:06

8

Luke
Frauhiger

6:00 PM CrossFit

21:14

9

Daniel
Esborg

5:00 PM CrossFit

23:36

Ass bike 🚲😂

10

Chad
Oakley

6:00 PM CrossFit

24:01

11

Dwayne
Vick

4:00 PM CrossFit

23:06

Rds 1-4 C2 bike Res 5-7 Assault bike

Female Clients

1

Shannon
Lyczkowski

6:00 PM CrossFit

22:19

2

jessica
white

5:00 PM CrossFit

24:41

AB and ski

3

Alaina
Hahnfeldt

6:00 PM CrossFit

25:07

4

Sage
West

11:30 AM CrossFit

32:40

AB is the devil.

5

Tori
Tesmer

5:00 AM CrossFit

33:43

6

Becca
Esborg

4:00 PM CrossFit

18:53

C2, damper 7

7

Camille
Cline

11:30 AM CrossFit

22:18

C2 Bike