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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hey Pard... - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Hey Pard...
WOD - FBCF
Metcon (Time)
Rx+
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls (20/15 lb.)
Switch
6 total rounds
DB: 50/25 lb.
Rx
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls (20/15 lb.)
Switch
6 total rounds
DB: 35/20 lb.
Fitness
Partner Workout
P1 Performs 20 Alt. DB Shoulder-to-Overhead
P2 Holds a Plank
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls
Switch
6 total rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 09, 2021
Male Clients
1
Brock
Johnson
9:00am CrossFit All Level...
18:30
with Maron and Julia :)
2
Alex
Bentley
9:00am CrossFit All Level...
22:33
Partner: derek Plank hold, 35lb s2oh, 20lb slam, 35lb single gobl...
Female Clients
1
Maron
Walker
9:00am CrossFit All Level...
18:30
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