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Components
Metcon
Settings
Location
(All)
CrossFit Salem South
CrossFit West Salem
Program
ACFT Prep
Child Care
Core30
CrossFit
Home Workouts
Powerlifting
West CrossFit Teens
Youth Program South
Date
Workout
Thur 3/19/20 - CrossFit West Salem
Thur 3-19-20s - CrossFit Salem South
Class
(All)
5-7 AM Open Gym
6:00 AM WOD
9:30 AM WOD
12:00 PM WOD
3:30 PM WOD
3:30 Open Gym
4:30 PM WOD
4:30 PM WOD
5:30 PM WOD
5:30 PM WOD
6:30 PM WOD
6:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thur 3/19/20
Warm-up
4xs:
:20sec Jump Under (any variation)
:10sec Rest
1x:
5 Inchworm + Push Up
5 Hop Up
10 Squat Jumps
4xs:
:20sec Jump Under (any variation)
:10sec Rest
1x:
5 Roll Over V-Sit
10-15 Pike Compression
10 Jumping Lunges
Specific Strict Toe to Ring or Bar Warm Up:
5 Strict Knee Raise
3 Strict Straight Leg Raise
1-2 Strict T2B or T2R
1: Metcon (Time)
5 Rounds:
10 Strict Toes to Ring
100 meter Sled Push
100 Double Under
Athlete chooses the weight on the sled.
Cash Out
2-3xs:
12 DB Tempo Bench Press (:3 sec down and :3 sec up)
10 of each Rear Delt Raise, Lateral Raise, Front Raise
30 Straight Arm Band Lat Pull Down
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 19, 2020
Clients:
Men / Women
All Clients
Clients
1
Janna
Curtis
6:30 PM WOD
0:00
Done!! Candlesticks, Single unders, 15#, 15#, 15#, 25#, 30# plate...
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