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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
The Best of You - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
The Best of You
Warm-up
Assault Bike
1:00 Easy
then...
4x :20/:10s
then...
2-3 sets
8 Pushups
8 Cossack Squats/side
8 Banded Lat Pulldowns
0:20 handstand hold
then...
2:00 Banded Shoulder Distraction
2:00 Banded Hip Distraction
Metcon
Metcon (Time)
With a partner, complete the following for time:
50 Calorie Bike
10 Rope Climbs
40 Calorie Bike
20 Synchro Pullups
30 Calorie Bike
30 Devil Press (50/35)
20 Calorie Bike
40 Synchro Wallballs (20/14)
10 Calorie Bike
50 Box Jump-Overs (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 30, 2021
Male Clients
1
Michael
Loring
CrossFit: 8:00 AM
19:03
2
Jay
Lowell
CrossFit: 8:00 AM
29:53
jmp pu, 14# wb 9' tgt, #35 dp, 20" stp overs,,w/Kayla bunch of as...
Female Clients
1
Kayla
Garst
CrossFit: 8:00 AM
29:53
Thanks Jay! Rx except only two rope climbs
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