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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CFNC Masters
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Sister Christian - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Sister Christian
Warm-up
2 Sets:
1:00 Row
10 Single Arm Dumbbell Presses (moderate weight) (each side)
10 One Foot Plate Hops/Side
10 Shrimp Squats/Side
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner, partitioning reps as desired, complete AMRAP 25:
50/40 Calorie Assault Bike
50 Alt. Pistols
100 Double-Unders
50 Handstand Pushups
50 Alt. DB Snatch (50/35)
Accessory Work
Metcon (No Measure)
5 Rounds
10 Banded Pushups
10 Body Row on Racked Barbell
20 Standing Tricep Extension w/ band
10 Standing Alternating DB Curl (each side)
20 Strict Abmat Situps (no arms)
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
-Rest 2 min b/t round-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 16, 2022
Male Clients
1
Brad
Robert
CrossFit: 8:00 AM
1 + 234
w/ Luke
1
Luke
Lister
CrossFit: 8:00 AM
1 + 234
w/ Brad
2
PJ
Kearn
CrossFit: 8:00 AM
1 + 232
Female Clients
1
Amber
Lambertz
CrossFit: 8:00 AM
2 + 71
Nice Laura! 35#, bench pis, pike box pu
1
Laura
Krier
CrossFit: 8:00 AM
2 + 71
w Amber! STUD!, mod pistols, su's,rx weight db,
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