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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 91 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm 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):
7 (4/3)
Workout
Julian 91
WOD - FBCF
Metcon (Time)
Rx+
75 Double-unders
400-m Run
25 Toes-to-bars
3 rounds
Rx
50 Double-unders
300 m Run
20 Toes-to-bars
3 Rounds
Fitness
100 Toe Taps
300 m Run
20 Lying Wall Hands-to-toes
3 Rounds
WOD - Home Gym
Metcon (Time)
Rx+
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
5 Rounds For Time:
Rx
300m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
5 Rounds For Time:
WOD- Bodyweight Home
Metcon (Time)
Rx+
400m Run
30 "Odd-Object" Thrusters
30 Lateral Hops over "Odd-Object"
5 Rounds For Time:
Rx
300m Run
30 "Odd-Object" Thrusters
30 Lateral Hops over "Odd-Object"
5 Rounds For Time:
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 31, 2020
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
14:26
2
Lyman
Anderson
6:30pm CrossFit All Level...
14:39
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
11:40
Modified
4
Private
11AM CrossFit All Levels
18:14
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:11
Modified 800m
2
Kate
Gonzalez
4:30pm CrossFit All Level...
13:30
Fitness
3
Maron
Walker
11AM CrossFit All Levels
16:17
Rx+ with lying toe ups? ( toes to wall?)
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