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Components
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
Can't Stop! Won't Stop! - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (10/15)
Workout
Can't Stop! Won't Stop!
– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. With the Assault bike work, make sure you do NOT go too hard on these intervals. More like 75% effort so you can sustain yourself for the entire 30 minutes.
Warm-up
A:
High Knees
Butt Kickers
Inside Taps
Outside Taps
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
Warm-up Overhead Squats.
Metcon
B: Metcon (No Measure)
EMOM 30:
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike or Ski Erg
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills
*Alternate Option for Air Bike:
– Short Shuttle Run
Extra Credit
C: Metcon (AMRAP - Reps)
Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 23, 2019
Male Clients
1
Adam
Zazzali
6:00 CrossFit Group Clase...
1 Reps
1
Daniel
Scullion
6:00 CrossFit Group Clase...
1 Reps
1
Greg
Barber
1:00PM CrossFit Group Cla...
1 Reps
1
1
Jason
McLeod
6:00 CrossFit Group Clase...
1 Reps
1
Joel
Brown
6:00 CrossFit Group Clase...
1 Reps
2
Albert
Steed
CrossFit: 7:00 AM
1 Reps
2
Clark
Wilson
6:00 CrossFit Group Clase...
1 Reps
3
Christian
Bolz
1:00PM CrossFit Group Cla...
0 Reps
3
Joseph
McHenry
6:00 CrossFit Group Clase...
0 Reps
3
Paul
Ragan
5:00PM CrossFit Group Cla...
0 Reps
left some sweat 💦
Female Clients
1
Anna
Zarn
6:00PM CrossFit Group Cla...
1 Reps
1
Heather
Metzler
6:00 CrossFit Group Clase...
1 Reps
2
Beth
Grace
8:45 CrossFit Group Class...
6 Reps
10 pd dumbells for step ups 15 pd for windmills Blue tape kettle ...
3
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 Reps
Hey-o
3
Christine
Abbata
5:00PM CrossFit Group Cla...
1 Reps
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 Reps
Showed up
3
Monica
Jacobs
8:45 CrossFit Group Class...
1 Reps
4
Brooke
Scacheri
8:45 CrossFit Group Class...
0 Reps
4
Debbie
Bolz
8:45 CrossFit Group Class...
0 Reps
4
Gretchen
Steed
CrossFit: 7:00 AM
0 Reps
4
Jamie
Troche
6:00PM CrossFit Group Cla...
0 Reps
4
Karla
Fierimonte
8:45 CrossFit Group Class...
0 Reps
4
Liz
Vasquez
8:45 CrossFit Group Class...
0 Reps
:)
4
Rebecca
McHenry
5:00PM CrossFit Group Cla...
0 Reps
4
Shelby
Morge
1:00PM CrossFit Group Cla...
0 Reps
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