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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Blue Suede Shoes - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (5/1)
Workout
Blue Suede Shoes
WOD - FBCF
Metcon (Time)
Rx+
80 Air Squats
60 Hip Extensions
40 Push Presses (135/95 lb.)
Every 90 sec. perform 10 Lateral
Over-the-barbell Jumps
Rx
80 Air Squats
60 Hip Extensions
40 Push Presses (115/75 lb.)
Every 90 sec. perform 10 Lateral
Over-the-barbell Jumps
Fitness
60 Air Squats
50 Sit ups
40 Push Presses
Every 90 sec. perform 10 Lateral
Over-the-barbell Hops
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 11, 2021
Male Clients
1
#Derek
Wilcock
9:00am CrossFit All Level...
8:47
PP, 10,5,5,5,5,4,6
2
Brian
Prout
9:00am CrossFit All Level...
9:27
3
Alex
Bentley
9:00am CrossFit All Level...
11:45
4
Brian
Welty
9:00am CrossFit All Level...
9:48
95#
5
Private
9:00am CrossFit All Level...
10:29
Female Clients
1
Maron
Walker
9:00am CrossFit All Level...
7:23
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