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Metcon

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Workout

08/06/2020

A:

800m run
into
EMOM 6
Min 1 - :30 each leg calf stretch
MIn 2 - :30 each leg runners (hip stretch)

Metcon (7 Rounds for time)

**** wear hr monitor if possible, maintain 80%+ during work, recover heart rate as low as possible during recovery.

This is NOT a sprint..

7 sets:
400m run
500m row
Rest 2:00

*Alt starting on run and row e/ round, keep splits the same or increase pace across

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

Whiteboard:

Thursday, August 06, 2020

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

22:50

3:15~ avg

2

Chase
Pasternak

5:00 PM CrossFit

24:13

If you ain’t first, you’re last -Ricky Bobby -Chase Pasternak (la...

3

Flynt
Foster

6:00 PM CrossFit

25:21

4

Andrew
Howard

7:00am CrossFit

25:41

5

Tyler
Parker

5:00 PM CrossFit

26:51

6

Travis
Shore

5:00 PM CrossFit

26:58

7

Dustin
Dowell

7:00am CrossFit

26:59

8

David
Kan

6:00 PM CrossFit

27:04

3:46, 3:51, 3:51, 3:53, 3:52, 3:54; 3:57

9

Brandon
Zajac

4:00 PM CrossFit

27:31

10

Parker
Loudermilk

11:30 AM CrossFit

27:57

11

Henry (Nick)
Nickells

5:00 PM CrossFit

28:47

12

Allen
Burgess

5:00 PM CrossFit

30:03

13

Brad
Cole

4:00 PM CrossFit

43:35

Bike and row

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

28:19

2

Jordan
Wylie

5:00 PM CrossFit

30:02

🥴

3

Laura Lynn
Williams

11:30 AM CrossFit

30:13

4

Tayler
Saunders

4:00 PM CrossFit

30:31

5

Duff
Simmons

12:30 PM CrossFit

32:31

6

Shannon
Lyczkowski

6:00 PM CrossFit

32:56

7

Sage
West

4:00 PM CrossFit

36:07