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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
Area Codes - 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):
1 (0/1)
Workout
Area Codes
Warm-up
2:00 Bike
then...
2 Rounds:
10 DB High Pull
10 DB Strict Press
10 Pushups
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Metcon (Time)
With a partner, complete 6 sets each for time:
Partner 1:
20/15 Calorie Ski
20/15 Calorie Row
Partner 2: 10 Power Clean & Jerks (135/95)
*Switch after each completes work.
Rx+: 25/20 Calories
10 Power C&J (155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 05, 2022
Male Clients
Female Clients
1
Kayla
Garst
CrossFit: 8:00 AM
36:21
Michael
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