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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
2019 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
2019
Happy New Year! Were closed so here is a workout you can do at home with your families!
WOD
Metcon (Time)
40-30-20-10
Mountain Climbers
Pushups
Air Squats
Warmup (10-15 mins)
(5min) Run to the end of your street and back. Or, run for about 5min.
(5min)
10 air squats
10 burpees
3 rounds
(5min)
Do some mobility on your hips
Couch stretch or pigeon pose
Workout Prep & Workout (15 mins)
(10-15min) Perform workout!
Warm Down (5 mins)
Take a walk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 01, 2019
Male Clients
Female Clients
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