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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 129 - 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):
9 (6/3)
Workout
Julian 129
WOD - FBCF
Metcon (No Measure)
(10 min.) Squat Better Project Session #3
1 min. Continuous 'Pole’ Squat – These should be easy, but you should have perfect form.
1 min. Each side Couch Stretch
1 min. Quad Stretch
1 min. Bootstrap Stretch – for quality
2 rounds
* Today is about easing into some hip movement and feeling good. Nothing should feel hard or uncomfortable. Maybe a little tight, but loosen up towards the end of the two rounds.
Metcon (Time)
Rx+ - Fully Loaded
16/12 Cal. Assault Bike / Rower
60 KB Swing (24/16 kg.)
60 Box Jump (24/20 in.)
60 Deficit Push-ups
60 Double-unders
Rx - Partially Loaded
60 Double-unders
60 DB Swing (24/16 kg.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders
Fitness - Unloaded
100 Object Toe Taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
10 Burpees
25 Double Unders
Metcon (No Measure)
AMRAP 6min
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 08, 2020
Male Clients
1
Chris
“Old Man” ...
5:30am CrossFit All Level...
9:19
DU, KBS, BxJmp, dPU, DU
2
#Sean
Wieser
5:30am CrossFit All Level...
10:56
3
Brock
Johnson
5:30pm CrossFit All Level...
11:13
Rx plus sub run for row
4
Jon
Fallon
6:30pm CrossFit All Level...
14:41
norm push ups
5
kevin
varghese
5:30pm CrossFit All Level...
14:45
120 su, air squats
6
Private
9AM CrossFit All Levels
17:52
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
8:56
2.5” deficient
2
Catalina
Johnson
5:30pm CrossFit All Level...
12:01
200m run; 25#DB
3
Private
5:30am CrossFit All Level...
20:38
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