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Metcon

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Workout

CrossFit TW18 Staines 08/10/19

Warm-up

3 ROUNDS...
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
5 Ring Rows/ Banded Pull Ups/ Strict Pull Ups

Workout

Metcon (Distance)

E2MOM FOR 6 ROUNDS
Min 1 & 2 - Max Distance Row
Min 3 & 4 - 15 Up-Downs and
10 Strict Pull-ups

Score is total distance on the rower over 6 rounds.
Try to match or increase your distance each round.

Cool Down

FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

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

Whiteboard:

Tuesday, 08, October 2019

Male Clients

1

Andy
Gray

4:30pm CrossFit

3356 meters

2

ALEX
THE CUB R ...

7:30pm CrossFit

3170 meters

ski erg

3

Víctor
Cebollada ...

5:30pm CrossFit

3090 meters

4

Daniel
Tate

6:30pm CrossFit

3028 meters

5

Matt
Kiely

6:00am CrossFit

3010 meters

5

The
Panda

6:30pm CrossFit

3010 meters

6

Samuel
Bowerbank

7:30pm CrossFit

2873 meters

7

David
Loubser

6:30pm CrossFit

2834 meters

8

Chris
Topping

5:30pm CrossFit

2700 meters

9

Bruce
Peake

5:30pm CrossFit

2666 meters

10

Daniel
Snow

7:30pm CrossFit

2600 meters

11

Craig
O'Shea

7:30pm CrossFit

2554 meters

ski erg

12

Marcus
Warden

4:30pm CrossFit

3232 meters

banded PU

13

Ben
Haynes

4:30pm CrossFit

3182 meters

5 strict pull ups

14

Ady
Griffith

5:30pm CrossFit

3117 meters

green band

15

Alex
Scott

6:00am CrossFit

3040 meters

banded PU

16

Tom
Bebb

7:30pm CrossFit

3020 meters

17

Jordan
Ganley

6:00am CrossFit

2920 meters

bande PU

18

Andrew
Crane

9:30am CrossFit

2886 meters

banded PU

19

Daniel
Reilly

5:30pm CrossFit

2846 meters

Banded pull up

20

mike
willerton

6:00am CrossFit

2719 meters

banded PU

21

Phil
Langley

6:30pm CrossFit

2711 meters

went down to 10up downs and 8 banded pull ups

22

Ben
Murtagh

4:30pm CrossFit

2695 meters

banded up

23

Paul
Isaacs

7:00am CrossFit

2644 meters

banded PU

24

Andy
Walker

7:30pm CrossFit

2630 meters

25

Matt
Archer-Davis

5:30pm CrossFit

2580 meters

26

Glen
Mullan

7:30pm CrossFit

2575 meters

27

Harry
Voice

6:30pm CrossFit

2566 meters

28

Rafael
Orta

6:30pm CrossFit

2177 meters

29

Sebastian
Reczmien

9:30am CrossFit

2036 meters

banded PU

Female Clients

1

Brooke
Ellis

6:00am CrossFit

2451 meters

2

Siobhan
Waters

5:30pm CrossFit

5751 meters

no arms bike banded PU

3

Claire
Archer-Davis

5:30pm CrossFit

2724 meters

4

Andreea
Wherlock

9:30am CrossFit

2705 meters

banded PU

5

Tammy
Heydenrych

7:30pm CrossFit

2622 meters

banded pu

6

Laura
Burgon

9:30am CrossFit

2559 meters

banded PU

7

Danielle
Batt

5:30pm CrossFit

2511 meters

banded pu

8

Tori
Ballerino

6:30pm CrossFit

2477 meters

9

Fiona
Everington

9:30am CrossFit

2468 meters

banded PU

9

Tash
Masterman

5:30pm CrossFit

2468 meters

banded pull ups

10

franciele
costa

7:30pm CrossFit

2452 meters

11

Adele
Langley

6:00am CrossFit

2446 meters

12

Zoe
Kier

6:00am CrossFit

2410 meters

banded PU

13

Lorna
Butchers

6:30pm CrossFit

2396 meters

14

Kim
Moakes

6:00am CrossFit

2358 meters

banded PU

15

Lydia
Whittle

6:30pm CrossFit

2355 meters

16

Amy
Shepherd

7:30pm CrossFit

2306 meters

17

Ana
Briggs

9:30am CrossFit

2297 meters

18

Regina
Cunha

7:30pm CrossFit

2243 meters

19

Delphine
Michaud

6:00am CrossFit

2224 meters

Banded PU

19

Sophie
Charlton

7:30pm CrossFit

2224 meters

20

Anisha
Virk

7:30pm CrossFit

2194 meters

21

Holly
Laws

6:00am CrossFit

2170 meters

banded PU

22

Crystal
Raubenheimer

6:00am CrossFit

1865 meters

banded PU

23

Jessica
Stephenson

7:30pm CrossFit

1835 meters

5 rounds