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Components
Metcon
Settings
Location
(All)
FrictionCrossFit
Program
CrossFit
Date
WOD
27 - FrictionCrossFit
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
27
Warm-up
SLIPS
Scales
L Sits
Inversions
Pistols
Stretching
4:00 min. of each
+
1:00/each
Quad smash
Hamstring smash
Metcon (Calories)
Bike intervals
:10 on :50 off
:20 on :40 off
:30 on :30 off
:40 on :20 off
:50 on :10 off
1:00 on 1:00 off
:50 on :10 off
:40 on :20 off
:30 on :30 off
:20 on :40 off
:10 on DONE
12:00
score = calories
Plank Variations (No Measure)
Hand by Hip
Knee Tuck
Hand Over Head
Leg Lift
Opposites
Side Plank
Reverse Plank
3 Point Touch
Tabata
16 rounds
:20 on :10 off
Rent
x2
20 each
Reverse hypers
Banded hamstring curl
Deficit calf raises
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 16, 2019
Male Athletes
Female Athletes
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