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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
CrossFit
Lockdown
Olympic Weightlifting
Open Gym
Date
WOD
Thursday - CrossFit Staines
Class
(All)
Personal Training: 07:00
Personal Training: 08:00
Personal Training: 09:00
Personal Training: 10:00
Personal Training: 17:00
Personal Training: 18:00
Outdoor Strength: 19:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Thursday
Warm-up
4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations
*Athlete choice.
**Switch to Box Step Ups after 2 Rounds.
Workout
Metcon (No Measure)
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, Row, or Ski
*Weight Vest Optional
(No Measure)
KG DB: (15/9)|(9/7)
Optional Finisher
Metcon (AMRAP - Reps)
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold
(Score is Total Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 21, January 2021
Male Clients
Female Clients
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