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Metcon

5 Minutes of P. Breathing

Settings

Workout

Row Right Robin

– Metcon: The goal today is focus on being 100% consistent with row intervals. All sets should be slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.

Warm-up

A:

Spend 10 minutes going over rowing technique.

Metcon

B: Metcon (Time)

For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m
50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)
Rest 2:00
Row 750 Meters Easy Recovery

L2: (40s, 20s) (Box Push-ups)
L1: (35s, 15s) (Box Push-ups)

*Alternate Option
800m Run
3:00 Bike
3:00 Ski Erg per interval.

Metcon

C: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

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

Whiteboard:

Wednesday, December 05, 2018

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

24:01

2

Stephen
Dees

1:00PM CrossFit Group Cla...

25:25

3

Daniel
Scullion

6:00 CrossFit Group Clase...

26:39

4

Greg
Barber

6:00 CrossFit Group Clase...

27:18

5

Bradley
Farrell

6:00 CrossFit Group Clase...

27:28

6

Dan
Glauber

6:00 CrossFit Group Clase...

27:50

7

Kevin
Randel

1:00PM CrossFit Group Cla...

27:59

60# Rows

8

Clark
Wilson

6:00 CrossFit Group Clase...

28:01

9

Ryan
Fox

6:00PM CrossFit Group Cla...

30:52

Fizix

10

Kevin
English

1:00PM CrossFit Group Cla...

27:48

RX weight, but screwed up only did 25 renegade rows, so finished ...

11

Scott
Stalls

8:45 CrossFit Group Class...

28:38

40lbs, race weekend

12

Sammy
Norman

5:00PM CrossFit Group Cla...

29:40

13

Brian
Rogers

6:00 CrossFit Group Clase...

30:00

35# r. rows

14

Christian
Bolz

1:00PM CrossFit Group Cla...

30:27

45#

15

Jon
Higgins

6:00PM CrossFit Group Cla...

30:30

40 LB dumbbells

16

Paul
Ragan

5:00PM CrossFit Group Cla...

30:45

35#

17

Dominic
Talanca

1:00PM CrossFit Group Cla...

31:04

40 lbs DB

18

Phillip
Jacobs

5:00PM CrossFit Group Cla...

32:05

35# db

Female Clients

1

Heather
Metzler

8:45 CrossFit Group Class...

24:40

Didn’t do the full rest

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

28:50

3

Christine
Abbata

6:00PM CrossFit Group Cla...

31:25

4

Selena
Boyette

6:00 CrossFit Group Clase...

31:29

Slow AF on the renegades 3:18/3:25/3:34

5

Courtney
Steele

6:00 CrossFit Group Clase...

32:20

6

Shelby
Morge

6:00PM CrossFit Group Cla...

33:54

This is a guesstimate. Shoulder issues on renegade row.

7

Christina
Dees

7:00 CrossFit Group Clase...

25:24

row/bike/run; 15#

8

Private

6:00 CrossFit Group Clase...

25:39

9

Amanda
Wickman

1:00PM CrossFit Group Cla...

27:57

L2ish: 20#//knee HR PU Rows 3:09/3:10/3:11/3:15

10

Jennifer
Sullivan

7:00 CrossFit Group Clase...

29:39

15# renegade- knee push ups

11

Debbie
Bolz

6:00 CrossFit Group Clase...

29:44

15#

12

Heidi
Lawrence

5:00PM CrossFit Group Cla...

29:46

Knees 15#

13

Christine
Cadwallader

8:45 CrossFit Group Class...

29:50

Knee push ups 15lb rows

14

Anna
Zarn

5:00PM CrossFit Group Cla...

30:04

Sit ups unbroken, knee push ups, 15# rr

15

Brooke
Scacheri

8:45 CrossFit Group Class...

30:43

15# rows

16

Alisa
Groves

8:45 CrossFit Group Class...

30:53

17

Monica
Jacobs

8:45 CrossFit Group Class...

31:15

20#

18

Fraleane
Holt

6:00 CrossFit Group Clase...

31:37

25#

19

Katie
Ragan

6:00PM CrossFit Group Cla...

32:02

20 lbs Half knees, Half Reg HRPU

20

Rebecca
McHenry

5:00PM CrossFit Group Cla...

32:13

15#, knee PUs