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Components
Seated Box Jump
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Have a Seat - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (9/3)
Workout
Have a Seat
Gymnastics
Seated Box Jump (Distance)
Max height seated box jump
WOD
Metcon (AMRAP - Reps)
Rx+
30 sec. on/30 sec. off
L-sit on Rings
Parallette Pass-Throughs
Hip Extensions
Superman on GHD
4 rounds
Rx
30 sec. on/30 sec. off
Bar Hang L-sit
Parallette Pass-Throughs
Sit up
Russian KB Swing (24/16kg)
4 rounds
Fitness
30 sec. on/30 sec. off
Knee Tuck
Parallette Pass-Throughs
Russian KB Swing
Superman Hold
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 21, 2019
Male Clients
1
Andres
Salazar
4:30pm CrossFit All Level...
1.04 meters
1
Jon
Fallon
4:30pm CrossFit All Level...
1.04 meters
2
Cody
Brown
6:30pm CrossFit All Level...
1.03 meters
3
leo
galaz
9am CrossFit All Levels
0.99 meters
4
Francisco
Garcia
4:30pm CrossFit All Level...
0.76 meters
5
mathew
taylor
Noon CrossFit All Levels
0.97 meters
6
Jacob
Scott
6:30pm CrossFit All Level...
0.91 meters
7
kevin
varghese
5:30am CrossFit All Level...
0.83 meters
7
Private
5:30am CrossFit All Level...
0.83 meters
Female Clients
1
Lauren
Pew
9am CrossFit All Levels
0.69 meters
2
Mia
McCorkel
6:30pm CrossFit All Level...
0.61 meters
3
Annie
Lewis
9am CrossFit All Levels
0.51 meters
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