Public Whiteboard

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Components

Metcon

CF - 4/21/22

500m row
into
couch and pigeon stretch
1:00 each leg

B: Metcon (Distance)

4 sets
3 min @ 25-35 watts over 10k avg pace
3 min @ 25 watts under 10k avg pace
1 min easy spin

C: Metcon (No Measure)

Cooldown

10:00 easy spin

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

Whiteboard:

Thursday, April 21, 2022

Male Clients

Ben
Hanback

11:30 AM CrossFit

12004 meters

Female Clients

Nicole
Rieman

6:00 AM CrossFit

14814 meters