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230613

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Workout

CrossFit - Tue, Jun 13

230613 (Time)

- RX -
Every 3:00 for 7 sets:
200-m run

- INTERMEDIATE -
Same as RX’d

- BEGINNER -
Every 3:00 for 7 sets:
150-m run

Total time across all sets.

General Warm-up (No Measure)

50 ft of each:
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10, then jog)
Crawling spiderman lunges (10, then jog)
Bear crawl
Bunny hop
Broad jump (5, then jog)
Burpee broad jump (5, then jog)

Stretching (No Measure)

Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

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

Whiteboard:

Tuesday, June 13, 2023

Male Clients

Nigel
Jacobi

CrossFit: 4:00 PM

3:55

37,34,33,33,34,34,30

Female Clients

Michelle
Haglund

CrossFit: 4:00 PM

4:25

39,38,36,37,38,38,39

Jessica
Horn

CrossFit: 4:00 PM

4:35

:40, :38, :38, :39, :40, :40, :40

Rianna
Laboucane

CrossFit: 8:30 AM

5:12

Round one :45, two :42, three :41, four :45, five :45, six :46, s...

Roza
Roberts

CrossFit: 8:30 AM

3:43

Hope I did it right lol 😆