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Components
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Date
Workout
Tuesday - Crossfit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Tuesday
Warm-up
EMOM x 8 MINUTES
MIN 1 - 100m RUN @ MOD PACE
MIN 2 - :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 - 12 KB Deadlifts + Max Bootstraps
MIN 4 - :20 Hollow Hold + :20 Superman Hold Hold
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into...
10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*
Immediately Into...
400m Run
(Score is Time)
*Unbroken DU Optional
KG KB: (24/16)|(16/12)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 16, 2021
Male Clients
1
Matt
Civis
CrossFit: 5:30 AM
11:50
35#
Female Clients
1
Antonia
Victor
CrossFit: 5:30 AM
11:59
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