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Metcon

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Workout

CF - 08/20/20

A:

400m run
Then
3 rounds
10 banded side steps
10 clamshells
10 russian kb swings

B: Metcon (Calories)

10 min max cal C2 bike
run heats throughout.

Athletes waiting complete accessory work and shoulder health band work

C: Metcon (No Measure)

5 sets:
:10 L-sit
:20 side bend e/ side 35/20#
:30 front plank
Rest :60

Crossover symmetry (recovery protocol, focus on scapular control)

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

Whiteboard:

Thursday, August 20, 2020

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

231 Calories

Avg 1400

2

Brandon
Zajac

5:00 PM CrossFit

218 Calories

3

Tyler
Parker

5:00 AM CrossFit

196 Calories

Damper 4.25 // 1100-1200 till last 60 sec

4

Mitchell
Bilbro

11:30 AM CrossFit

170 Calories

5

David
Kan

6:00 PM CrossFit

163 Calories

Damper 3.5: last min damper 8

5

Matt
Blackburn

5:00 AM CrossFit

163 Calories

6

Luke
Wylie

7:00am CrossFit

160 Calories

7

Henry (Nick)
Nickells

12:30 PM CrossFit

0 Calories

Female Clients

1

Laura
Kim

6:00 PM CrossFit

155 Calories

2

Jessica
Dodd

4:00 PM CrossFit

140 Calories

3

Susie
Bilbro

11:30 AM CrossFit

139 Calories

4

Tayler
Saunders

5:00 PM CrossFit

134 Calories

5

Shannon
Lyczkowski

6:00 PM CrossFit

132 Calories

6

Ryan
Elizabeth ...

7:00am CrossFit

130 Calories

7

Catherine
Yancy

6:00 PM CrossFit

129 Calories

8

Duff
Simmons

12:30 PM CrossFit

128 Calories

9

Sage
West

11:30 AM CrossFit

125 Calories