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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
WOD
Moms & Mimosas - Fusion Training
Class
(All)
10:00 AM
11:00 AM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
WOD
Moms & Mimosas
Warm-up
400m Indian Run
2 rounds
6 burpees
6 step ups
30 sec plank hold
Skill Work
Members teach your partner Air Squats and Hanging Knee Raises
A: Metcon (Time)
Teams of 2
5 Alt Med Ball Carry @ waist (under cover, down and back is 1)
60 Alt Burpees
4 Alt Med Ball Carry @ waist
60 Hanging Knee Raises (Partner Hang)
3 Alt Med Ball Carry @ waist
60 Alt Box Jumps or Step Ups
2 Alt Med Ball Carry @ waist
60 Goblet or Air Squats (Partner Plank)
1 Med Ball Carry @ waist
Core
50 partner med ball sit ups
50 Russian twist each
Mobility
quad smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 07, 2016
Male Athletes
1
Douglas
Malin
10:00 AM
19:23
2
Tim
Jones
10:00 AM
19:48
30# mb
3
Roman
Joyce
10:00 AM
21:35
4
James
Franklin
10:00 AM
21:54
50 mb, t2b, alt vest on mb carry w/chase
5
Marty
Smith
10:00 AM
19:01
with matthew
6
Steven
Legate
10:00 AM
27:01
with the wife
Female Athletes
1
Janet
Lanier
10:00 AM
18:26
no partner so did half
2
Amanda
Smith
10:00 AM
19:34
3
Marlynn
Griffin
10:00 AM
21:35
3
Ronda
Rittschof
10:00 AM
21:35
4
Carolyn
Vasilatos
10:00 AM
21:39
4
Riley
Vasilatos
10:00 AM
21:39
5
Dawn
Tysinger
10:00 AM
22:18
6
Carol
Brown
10:00 AM
24:08
HEather G. 30 # med ball carry 26# air squats
7
Jessica
Jenkins
10:00 AM
24:55
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