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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Buddy WOD - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
Buddy WOD
WOD
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 11, 2020
Male Clients
1
Del
Tutt
9AM CrossFit All Levels
18:48
1
The
Godfather
9AM CrossFit All Levels
18:48
2
Brock
Johnson
9AM CrossFit All Levels
20:22
3
Andres
Salazar
9AM CrossFit All Levels
20:52
4
Chris
“Old Man” ...
9AM CrossFit All Levels
5:26
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
17:30
2
Catalina
Johnson
9AM CrossFit All Levels
20:22
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