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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, February 14, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Friday, February 14, 2020
Today is our special Valentine's Day WOD! Bring your special other OR just a friend for a free WOD! WOD TBA Soon!
Metcon (Time)
"Cupid’s Shuffle"
For Time; Teams of 2: (35 min cut off)
Buy-In: 30 Partner Burpees
Then 4 Rounds of:
50 Kettlebell Swings
50 Alternating Lunges
50 Sit-Ups
Cash-Out: 30 Partner Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold. Once the "4 Rounds" begin, the kettlebell MUST stay off the ground for the entire 4 Rounds. 3 Burpee penalty for both athletes if the kettlebell is set on the ground!
Partner Burpees: Partner A holds a low plank while Partner B performs a burpee and jumps/steps over Partner A. Switch as needed.
https://youtu.be/Nglz6D0pJuY
Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.
https://youtu.be/RjkVdJaHdZk
Alternating Lunges: Partner A performs alternating lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.
https://youtu.be/LHZdJXkw3tw
Sit-Ups: Partner A performs Sit Ups while Partner B holds bottom position of a goblet squat. Switch as needed.
https://youtu.be/PigXNhrjWOU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 14, 2020
Male Clients
1
Jay
Scherer
CrossFit 6:00am
29:15
Female Clients
1
Melissa
Waters
CrossFit 4:30pm
33:27
I think 🤔
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