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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
Square Dance - 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):
4 (4/0)
Workout
Square Dance
Warm-up
1:00-2:00 Cardio
20 Alt. Leg V-Up
10 Inchworm w/Push Up
10 Air Squat
10 Hanging Scap Retraction
Metcon
Metcon (2 Rounds for reps)
Complete 2 Rounds through the following with a Partner:
AMRAP 3 Minutes
500/450/400m Ski
Max Synchro Toes to Bar
-rest 1 Minute-
AMRAP 3 Minutes
35/31/27 Calorie Assault Bike
Max Synchro Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500//450/400m Row
Max Synchro Pistols (only synchro at the top)
-rest 1 Minute-
AMRAP 3 Minutes
400/350/300m Run
Max Synchro Burpee Pull Up
-rest 1 Minute-
*no additional rest b/t rounds*
Rx+: 3 Rounds (48 minutes total)
Midline
Metcon (No Measure)
3 Sets:
5 Renegade Rows (w/pushup)
10 Landmine Sit-Up to Press
:30 Face Up GHD Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 19, 2022
Male Clients
1
Grant
Garst
CrossFit: 8:00 AM
104 Total Reps
1
PJ
Kearn
CrossFit: 8:00 AM
104 Total Reps
w/ Grant
2
Brad
Robert
CrossFit: 8:00 AM
98 Total Reps
w/luke
2
Luke
Lister
CrossFit: 8:00 AM
98 Total Reps
w/brad
Female Clients
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