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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Thursday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 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):
0 (0/0)
Workout
Thursday
https://youtu.be/LYigbCjQOJs
Mobility
Upper Body
1. Puppy Pose: 1 Minute
(
https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be
)
2. Shoulder to Floor: 1 Minute Each Side
(
https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be
)
3. Wrist Stretches: 1 Minute
(
https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be
)
Lower Body
1. Couch Stretch: 2 Minutes Each Side
(
https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be
)
2. Pigeon Pose: 2 Minutes Each Side
(
https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be
)
3. Butterfly: 90 Seconds
(
https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be
)
4. Pike: 1 Minute
(
https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be
)
5. Straddle: 1 Minute
(
https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be
)
6. Kneeling Split: 1 Minute
(
https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be
)
Metcon
Metcon (Time)
5 Rounds:
1 Minute Row
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
MINIMALIST MODS
Only Dumbbell
5 Rounds:
200m Run
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
STIMULUS
-Getting sweaty and working the lower body
-With it being active recovery, let's keep the intensity low and the quality high
-Going overhead today with the kettlebell swings
-Looking for arms locked out with the bottom of the kettlebell facing the ceiling
Midline
Metcon (No Measure)
Tabata
Work :20s
Rest :10s
8 Rounds at each Exercise:
Hollow Body Hold
Superman Hold
V-ups
Flutter Kicks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 23, 2020
Male Clients
Female Clients
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