1 ROUND
24/20 CAL MACHINE OF CHOICE
•150 SINGLE UNDERS
24/20 CAL MACHINE OF CHOICE
•20 YARD TOY SOLGIER
•20 YARD WALKING QUAD STRETCH
•20 YARD BROAD JUMP
•20 YARD HIGH SKIPS
24/20 CAL MACHINE OF CHOICE
•3 INCH WORMS

1/18/2023 - CrossFit - Metcon

•1500/1400 M ROW
•200 M RUN
•1250/1175 M ROW
•400 M RUN
•1000/900 M ROW
•550 M RUN
•750/675 M ROW
•800 M RUN

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1/18/2023 - RSCF Comp - Metcon

SESSION #1

EVERY 2 MIN X 10
•16 CAL ASSAULT BIKE+8 BURPEE DEADLIFTS (50#X 2 DB)
---REST 5 MIN---
EVERY 3 MIN X 6
•500 M SKI+8 DEVILS PRESS (50# X 2)
---REST 5 MIN---
EVERY 4 MIN X 4
•50 CAL ROW+15 DB BENCH PRESS (70# X 2)

**SPEND 15 MIN ON BIKE ERG COOLING DOWN**

SESSION #2
*SUPERSET ALL PUSH PULL COUPLETS
*BUILD ACROSS IN WEIGHT

•INCLINE BENCH PRESS 4X10
•STRICT WEIGHTED PULL-UPS 4X6

•SEATED/SUPPORTED DB SHOULDER PRESS 4X12
•SINGLE ARM DB BENT OVER ROW 4 X 15 PER ARM

•STRICT WEIGHTED DIPS ON MATADOR 4X10
•SEATED WIDE GRIP CABLE PULL DOWNS 4X15

•STANDING ALT SB CURLS 4X16 *8 PER SIDE
•OH ROPE TRICEP EXTENSIONS 4X15

~20 MIN CORE WORK
*I SEE THE CORE WORK YOU DO AND IT'S VERY GOOD AND COMPREHENSIVE SO KEEP THAT

20 MIN ZONE 2 ON BIKE ERG

**ZONE 2 IS GENERALLY BORING BUT IT'S VERY IMPORTANT. IT HELPS BUILD CAPILLARY NETWORKS DEEPER WITHIN THE MUSCLE WHICH LEADS TO BETTER OXYGEN TRANSPORT DURING HYPERVENTILATION AS WELL AS BUILD MITOCHONDRIA WITH THE CELLS.
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Comments

Mitchell Worley

Mitchell Worley 2 weeks, 5 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00

Kyle Daroca 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00

Pablo Moreno Garcia 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:38

Lainey Eddlemon

Lainey Eddlemon 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:30

Javier Ramirez

Javier Ramirez 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:16

Charde Carter 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 30:38

Julie Olson

Julie Olson 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:15

Justin Kozak

Justin Kozak 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 28:10

Scott Johnson 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:48

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:20

Emma Danos

Emma Danos 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:19

Brant Faircloth

Brant Faircloth 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:46

Chris Davros 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:30

Eunhan Cho

Eunhan Cho 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 31:20

Austin Henrikson

Austin Henrikson 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 30:18

Conrad Brethold

Conrad Brethold 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 28:29

Kyle Orear 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 33:46

Cal Madere 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00

Bryan Lambert 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00

Christopher Carroll

Christopher Carroll 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00

Zachary DeRouen

Zachary DeRouen 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 29:08

Kerri Lee

Kerri Lee 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 29:28

Sean Pfifer 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 27:20

Eric Schroeder

Eric Schroeder 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:32

Madison Kotara 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:47

Ashlyn Barclay

Ashlyn Barclay 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 33:10

Todd Sumrall

Todd Sumrall 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 29:14

Drew Lyons

Drew Lyons 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:03

Charley Chehardy

Charley Chehardy 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 30:17

Robby Crochet

Robby Crochet 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 28:00

Robby Crochet

Robby Crochet 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 28:00

Mary Green

Mary Green 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 35:00
Notes: Bike Erg

Mimi Tompkins

Mimi Tompkins 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 33:50
Notes: bike erg for row

Patrick Earley

Patrick Earley 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 33:40

Davis Heebe

Davis Heebe 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 32:13

Madalyn Mahfouz

Madalyn Mahfouz 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 30:37

Ben Haines

Ben Haines 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 28:17

Audra Jones

Audra Jones 2 weeks, 6 days ago / Reply

1/18/2023 - CrossFit - Metcon: 34:45

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