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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, January 23, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (0/3)
Workout
Thursday, January 23, 2020
Weekly Mindset: "You can never quit. Winners never quit, and quitters never win." -Ted Turner
Metcon (Weight)
"Goat Day"
or
A.) Tabata Core Thursday!
8 Rounds of 20s work/10s rest:
Seated Wallball Twists
https://youtu.be/io_KYOwklI8
B.) EMOM x 8 Sets
Mins 1, 3, 5, 7: 10 Ring Dips
Mins 2, 4, 6, 8: Dumbbell Bench Press -10 reps
C.) "Ab-sured"
On the 3:00 x 6 Rounds:
24 Abmat Sit Ups
200m Run
6 Strict Press
Build on Strict Press each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 23, 2020
Male Clients
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
55 lbs
2
Alicia
Harrison
CrossFit: 5:30 PM
50 lbs
3
Jessica
Rivera
CrossFit 4:30pm
45 lbs
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