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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):
1 (1/0)
Workout
Thursday
https://youtu.be/w7LG13yv-cY
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)
3 Rounds:
20/14 Calorie Row
1 Minute Front Plank
20/14 Calorie Row
1 Minute Side Plank (Each Side)
20/14 Calorie Row
1 Minute Superman Hold
MODIFICATIONS
CALORIE ROW
-Any machine equal calories
-400m Run
-60 Mtn Climbers
The isometric core holds are accumulated time - they do not have to be completed unbroken
Metcon (No Measure)
Tabata: (:20s of work/:10s of rest)
8 Rounds (4 minutes) of one movement before moving to the next
-Jump Rope
-Air Squats
-Push-ups
-Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 07, 2020
Male Clients
1
John
Hays
12:15 PM CrossFit
31:30
Female Clients
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