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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Get Up Turkey... - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (6/3)
Workout
Get Up Turkey...
WOD
Metcon (Time)
Rx+
10 Alt. DB Step-ups (50/35 lb.)
10 DB Plank Rows
AMRAP 10 min.
Then, straight into 20 Alt. TGU with KB(24/16kg)
Box: 20 in.
Rx
10 Alt. DB Step-ups (35/20 lb.)
10 DB Rows in Plank
AMRAP 10 min.
Then, straight into 20 Alt. TGU with KB(16/12kg.)
Box: 20 in.
Fitness
10 Alt. DB Step-ups
10 DB Rows in Plank
AMRAP 10 min.
Then, straight into 15 Alt. TGU with DB.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 13, 2019
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
4:17
10+12
2
Del
Tutt
9am CrossFit All Levels
4:38
6+6
3
Brock
Johnson
9am CrossFit All Levels
5:05
10+11
4
Michael
Mowry
9am CrossFit All Levels
5:23
7+1 rounds
5
Rodrigo
delaRosa
9am CrossFit All Levels
7:13
20lb db, 12kg kb
6
Francisco
Garcia
9am CrossFit All Levels
15:45
Did Christine - 500row, 10 205 DL, 21 box jump
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
4:22
2
Maricela
de la Rosa
9am CrossFit All Levels
8:17
6 rounds
3
Catalina
Johnson
9am CrossFit All Levels
5:10
8+5
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