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Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
06DEC2018 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
06DEC2018
Linda, Linda.
Warm-up
:20 Seconds
Shuttle Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Shuttle Run
Side Lunge
Cradle Stretch
Walking Samson
Shuttle Run
Walking Spiderman
Air Squats
Inchworms
Shuttle Run
Side Shuffles
High Knees
Butt Kickers
Mobility
Banded Walk
Strength & Skill
Row:
1. Power Vs. Speed
2. Changing Directions
3. Move Prep
Shuttle Runs:
1. Changing Directions
2. Lean
3. Move Prep
Metcon
Metcon (Time)
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 06, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Caitlin
Brenner
5:15 PM CrossFit
13:16
2
Justin
Fadler
9:30 AM CrossFit
13:58
3
Jeremy
Chacon
5:15 PM CrossFit
14:51
4
Becca
Brenner
5:15 PM CrossFit
14:55
5
Justin
Stein
9:30 AM CrossFit
15:02
6
Chad
Miller
5:15 PM CrossFit
15:03
7
Sutton
Norris
6:30 PM CrossFit
15:23
8
Ryan
Schneider
4:00 PM CrossFit
15:31
9
Kyle
Schreiber
9:30 AM CrossFit
15:59
10
Greg
Mathison
5:15 PM CrossFit
16:21
11
Rebekah
Sillman
12:00 PM CrossFit
16:25
12
Ernie
Stewart
6:30 PM CrossFit
16:48
13
Micheal
Young
4:00 PM CrossFit
17:00
14
Kimberly
Fleming
5:15 PM CrossFit
18:00
15
Lars
Johansen
5:00 AM CrossFit
20:15
16
Kaylee
Bonnett
5:15 PM CrossFit
15:40
17
Ninette
Campbell
4:00 PM CrossFit
17:49
15 Cal Bike instead of sprints
18
Sara
Summers
5:00 AM CrossFit
18:56
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