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Components

Metcon

Settings

Workout

CF - 9/23/21

A:

800m run
:30 each
couch stretch
pigeon
calf stretch
seated saddle

B: Metcon (Calories)

3:00 max cal assault/Echo
rest 6 min
x 3
(increase effort 85, 90, 95+ each set)

C: Metcon (No Measure)

2 sets
40 ring row (nuertral grip, pull to sternum)
40 push ups
1:00 side plank e/ sisde

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

Whiteboard:

Thursday, September 23, 2021

Male Clients

1

Chris
Weber

4:00 PM CrossFit

184 Calories

67, 58, 59 echo

2

Tyler
Parker

5:00 AM CrossFit

171 Calories

59/55/57

3

Chris
Thomas

11:30 AM CrossFit

140 Calories

4

Garrett
McKnight

6:00 PM CrossFit

139 Calories

5

Ben
Hanback

11:30 AM CrossFit

134 Calories

Echo echo echo

6

David
Kan

6:00 PM CrossFit

125 Calories

37 AB, 44 echo, 44 AB

7

Ben
Suitt

4:00 PM CrossFit

128 Calories

Female Clients

1

jessica
white

6:00 PM CrossFit

134 Calories

Echo only

2

Becca
Esborg

5:00 PM CrossFit

126 Calories

3

Brittany
Hanback

11:30 AM CrossFit

102 Calories

4

Melanie
Velazquez

6:00 PM CrossFit

83 Calories

5

Taylor Marie
Reid

4:00 PM CrossFit

80 Calories

6

Tori
Tesmer

5:00 AM CrossFit

79 Calories

25, 26, 28

7

Danielle
Frances

6:00 PM CrossFit

90 Calories

8

Kristen
Kerby Graves

6:00 AM CrossFit

74 Calories