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Components

10 Min Assault bike cals

Settings

Workout

CF - 9/30/21

A:

800m run
1:00 at each
couch stretch
pigeon stretch
then 10 burpees AFAP

B: 10 Min Assault bike cals (Calories)

10 min max cal assault bike

C: Metcon (No Measure)

Bonus FItness / Cooldown

2-3 sets
30 ghdsu
15 ring dip
Rest as needed

Cooldown
roll on the ground for 5:00 trying to breath then:
quad roll - 1:00 at each
Low/mid back roll 1:00
Hamstring roll - 1:00 at each

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

Whiteboard:

Thursday, September 30, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

158 Calories

2

Jefferson
Adcock

11:30 AM CrossFit

153 Calories

Echo

3

Chris
Beavers

11:30 AM CrossFit

127 Calories

AB

4

David
Kan

6:00 PM CrossFit

122 Calories

~60 rpm (12 cal/min) avg

5

Dustin
Dowell

11:30 AM CrossFit

117 Calories

6

Ben
Hanback

11:30 AM CrossFit

115 Calories

Female Clients

1

jessica
white

6:00 PM CrossFit

114 Calories

Echo

2

Shannon
Lyczkowski

6:00 PM CrossFit

95 Calories

3

Susie
Bilbro

6:00 AM CrossFit

88 Calories

4

Taylor Marie
Reid

4:00 PM CrossFit

80 Calories

4 min practice before: 41 cals

5

Tori
Tesmer

5:00 AM CrossFit

75 Calories

6

Flor
Jalikis

6:00 AM CrossFit

134 Calories

Air runner, 1st recovery 114, 2nd run 134