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Components
Moving Day
Moving Day INTERMEDIATE
Moving Day BOOTCAMP
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
CF 03/29/19 - Forever Young CrossFit
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (11/6)
Workout
CF 03/29/19
General Warm-Up 1.4
Stationary hops (1min)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Toe walks (down & back)
Heel Walks (down & back)
Side ankle walks (down & back)
Frankenstein walks (down & back)
Walking quad stretch (down & back)
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
200m run
Moving Day (Time)
4 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
20 Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 - 45/25# Plates
1 - 45/35# Kettlebell
1 - 20/14# Wall Ball
1 - 45/35# Dumbbell
Moving Day INTERMEDIATE (Time)
4 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
20 Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 - 25/15# Plates
1 - 35/26# Kettlebell
1 - 14/12# Wall Ball
1 - 35/25# Dumbbell
Moving Day BOOTCAMP (Time)
3 ROUNDS FOR TIME
Move Items* [to concrete]
Move Items* [to gym]
15 Half-Burpee
30 Minute Time Cap
*After you drop LAST item on concrete,
grab a different one and head back
*Can only move 1 ITEM at a time!
2 - 15/10# Plates
1 - 26/18# Kettlebell
1 - 12/10# Wall Ball
1 - 25/15# Dumbbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 29, 2019
Male Clients
1
Gabriel
Fernandez
6:00 AM CrossFit
19:24
2
Oscar
Martinez
4:15 PM CrossFit
19:32
3
Jose
Dou
6:00 AM CrossFit
19:37
4
Manuel
Turushina
5:30 PM CrossFit
23:17
5
Carlos
Barrios
6:00 AM CrossFit
23:29
6
Daniel
Ayesta
5:30 PM CrossFit
23:43
7
Luiz
Andrade
4:15 PM CrossFit
25:25
8
David
Lozano
5:30 PM CrossFit
26:35
9
Scott
Solar
5:30 PM CrossFit
26:43
10
Matthew
England
4:15 PM CrossFit
27:17
11
Private
7:15 AM CrossFit
30:00
Female Clients
1
Kleisy
Johnson
12:00 PM CrossFit
22:36
2
Private
5:30 PM CrossFit
24:17
3
claudia
Adarme
7:15 AM CrossFit
25:09
4
Gaby
Aguirre
4:15 PM CrossFit
28:52
5
Sarah
Blair
5:30 PM CrossFit
29:12
6
Elena
Smith
4:15 PM CrossFit
30:00
3 rounds
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