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Components

Metcon

Settings

Workout

CrossFit Staines 28/07/20

Warm-up

AMRAP x 3 MINUTES
:30 Bike/Row
10 Ring Rows
10 Step-ups

-00:30 Rest

AMRAP x 3 MINUTES
:30 Bike/Row
10 Kip Swings
10 Box Jumps

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - 5-7 Strict Pull-ups or
7-10 Ring Rows
MIN 2 - :45 Bike/Row @ Moderate
Pace

Metcon

Metcon (Time)

3 SETS (15 MIN CAP)
25/20 Cal Bike - 30/25 Cal Row
15 Box Jumps w/ Step Down (24/20)
12 Pull-ups

*4 Sets if athlete completes 3 rounds within 10 mins

Cool Down

1 ROUND
1:00 PVC Passes
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)

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Whiteboard:

Tuesday, 28, July 2020

Male Clients

1

Víctor
Cebollada ...

5:50PM CrossFit

8:35

row

2

Karl
Dickson

9:30AM CrossFit

8:56

ADDITIONAL ROUND AFTER

3

Luke
Tweddell

4:00PM CrossFit

9:03

4 rounds- 12:24

4

Ryan
Brown

5:50PM CrossFit

11:08

5

Alex
Scott

9:30AM CrossFit

12:30

6

Matt
Hamilton

12:00PM CrossFit

13:09

7

Andrew
Crane

9:30AM CrossFit

13:30

8

Ronald
Wesley

9:30AM CrossFit

14:35

9

Danut
Negoita

9:30AM CrossFit

11:43

10

Lewis
Clay

4:55PM CrossFit

15:00

3 rounds + 25 calories on bike & 9 box jumps.

Female Clients

1

Tori
Ballerino

5:50PM CrossFit

12:50

2

Tammy
Heydenrych

4:00PM CrossFit

13:25

Bike

3

Andreea
Wherlock

9:30AM CrossFit

13:32

4

Juliana
Souza Campos

6:00AM CrossFit

13:50

5

Gemma
Froggatt

9:30AM CrossFit

14:15

6

Camila
Hardy

6:00AM CrossFit

13:20

assisted pullup

7

franciele
costa

7:40PM CrossFit

13:40

8

Terri
Esterhuizen

7:40PM CrossFit

13:50

9

Michelle
Gallacher

12:00PM CrossFit

13:59

10

Delphine
Michaud

6:00AM CrossFit

15:00

finished on the buzzer

10

Veronica
Wells

6:00AM CrossFit

15:00

finished on the buzzer

11

Kiran
Atwal

4:55PM CrossFit

15:10