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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
CrossFit
Lockdown
Olympic Weightlifting
Open Gym
Date
WOD
Wednesday - CrossFit Staines
Class
(All)
Personal Training: 07:00
Personal Training: 08:00
Personal Training: 09:00
Personal Training: 10:00
Personal Training: 17:00
5:00PM Cardio
6:00 PM Cardio
Personal Training: 18:00
7:00 PM Cardio
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
Wednesday
Warm-up
3 ROUNDS (8:00 CAP)
100m Run (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into...
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
Workout
Metcon (Time)
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 17, February 2021
Male Clients
Female Clients
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