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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
21January2017 - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
21January2017
Andrew Stitzel
Warm-up
Warm Up # 4 (Step Ups)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (10 Rounds for time)
10 Rounds, Each for Time:
100m Sprint
9 Deadlifts
6 Burpees
3 Power Cleans
1 Minute Rest
*Keep track of time each round
Weights:
Rx+ 205/135
Rx 155/105
Sc Hard but doable
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 21, 2017
Clients:
Men / Women
All Clients
Male Clients
1
Brendan
Wuest
8:30 AM CrossFit
13:53
2
Jeff
Farris
10:00 AM CrossFit
18:57
185#
3
Micheal
Young
8:30 AM CrossFit
15:00
4
Andrew
Stitzel
8:30 AM CrossFit
16:00
5
Rayaan
Yasin
10:00 AM CrossFit
14:20
6
Jim
Welch
10:00 AM CrossFit
32:25
115 lbs
7
Bob
Naes
8:30 AM CrossFit
0:00
27:48 115#
Female Clients
1
Elise
Bakalor
10:00 AM CrossFit
19:20
2
Jonelle
Harris
8:30 AM CrossFit
22:30
3
Kimberly
Fleming
8:30 AM CrossFit
33:58
4
Lisa
Goforth-Naes
8:30 AM CrossFit
0:00
35#
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