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Components

Metcon

Settings

Workout

CF - 11/5/20

A:

4 RNFT
200m run
:45 Bike hard, :15 easy (bike erg/AB)
10 Jump squats

A1:

Set up Bike.
2 x
:30 very hard effort, 3:30 rest

B: Metcon (Calories)

3 min max cal assault bike

C: Metcon (No Measure)

Accessory / Midline:
4 sets:
:30 hollow body rock
20 v-up
:20 hollow body rock
15 v-up
:10 hollow body rock
10 v-up
Rest as needed btw

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

Whiteboard:

Thursday, November 05, 2020

Male Clients

1

JD
Mason

5:00 PM CrossFit

70 Calories

2

Tyler
Parker

5:00 AM CrossFit

63 Calories

3

Brady
Killion

11:30 AM CrossFit

57 Calories

4

Garrett
McKnight

6:00 PM CrossFit

53 Calories

5

Travis
Shore

4:00 PM CrossFit

50 Calories

6

David
Kan

6:00 PM CrossFit

48 Calories

7

Private

5:00 AM CrossFit

59 Calories

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

40 Calories

2

Ryan
Elizabeth ...

5:00 PM CrossFit

35 Calories

3

Holly
Flatt

12:30 PM CrossFit

0 Calories

I blanked and didn’t look 🙈