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Metcon
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Bear Canyon CrossFit
Program
Ass & Abs
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WOD
Date
Workout
CardiNOOOO - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
CardiNOOOO
Metcon (5 Rounds for time)
Five rounds, each round for time, of:
Row 500M
Run 400M
Rest 2 mins between each round.
Athlete Notes:
Start at an easy/moderate pace and aim to increase intensity as the rounds go on.
rest 5 mins
Then:
100 flutter kickers
100 crunches
100 Alt v-ups
100 Russian twists
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 07, 2022
Male Clients
1
Aaron
Brundage
PM WOD 6:00
18:10
Total time - individual not scored. 5 min total rest in between (...
2
Eric
Glarborg
PM WOD 4:45
22:04
20# vest
3
Zach
Smith'
AM WOD 5:30
26:20
Didn’t track individual rounds, but total time including rests wa...
4
Stephen
Johnston
PM WOD 3:30
26:50
26:50. Didn’t monitor each round.
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
26:01
26:01 no rest btw rounds (time for row/run only) Did not keep tra...
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