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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Blurry - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Blurry
Warm-up
1:30 Bike (moderate)
5 Seated Rope Pulls
10 hanging scap retractions,
10 kip to swing
10 goblet step back lunges (light)
10 goblet squats (light)
Metcon
Metcon (Time)
With a partner, complete for time:
10 Rope Climbs
300 ft Front Rack Double Dumbbell Walking Lunge (2x50/35)
50 Chest to Bar Pull Ups
100/90/80 Calorie Bike
50 Chest to Bar Pull Ups
50 Double DB Box Step-Overs (2x50/35) (24/20)
10 Rope Climbs
*Split all reps as desired. The lunges must be done alternated in 50ft increments.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 05, 2022
Male Clients
1
Grant
Garst
Open Gym: 9:00 AM
24:38
With PJ
1
PJ
Kearn
CrossFit: 8:00 AM
24:38
W/grant
Female Clients
1
Laura
Krier
CrossFit: 8:00 AM
20:29
mod ropes, #15lb db walk lunge, rr's, 90 cal bike,
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