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Components

Metcon

Settings

Workout

CF - 1/7/21

A: Warm-up

2 x
Agility Ladder
1 foot in each
2 feet in each
lateral 1 foot in each
lateral 2 feet in each
Try the icky shuffle

2x
Lateral shuffle
Broad jump
Bear crawl
Crab walk

B: Metcon (AMRAP - Rounds)

GPP and Competitor

30 min run/row/ski/bike
*every 5th minute 30 air squats

you can choose the machine

C: Metcon (No Measure)

3 sets
30 situps
1:00 side plank e/ side
30 supermans

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 07, 2021

Male Clients

David
Kan

6:00 PM CrossFit

0 Rounds

All assault runner

Tyler
Parker

5:00 AM CrossFit

0 Rounds

Ski-row-run-c2-ski-row

Female Clients

Holly
Flatt

6:00 PM CrossFit

0 Rounds

Sage
West

11:30 AM CrossFit

0 Rounds

Run,row,bike,ski,row,bike