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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Levo - Location
Program
At Home
WOD
Date
Workout
Friday - CrossFit Levo - Location
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
12:00 PM Open gym
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
Friday
Warm-up
Planks on planks (No Measure)
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
Gymnastics
Metcon (No Measure)
3X
10 Single arm shoulder press (5/5)
12 Windmills (6/6)
10 Squats with hip circle
T spine on foam roller/T bridges(10)
Metcon
*REST five minutes between metcons
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
30 DU
10 Burpees
3 BMU
Metcon (Time)
For time:
9-6-3
Hang squat clean185/135
Strict HSPU(x2 reps)
*18-12-6 On HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 18, 2018
Male Clients
1
Dusty
Schmidt
12:00 PM Open gym
9 + 0
2
Caleb
Pohlman
12:00 PM Open gym
6 + 40
3
Brian
Justusson
6:00 PM CrossFit
5 + 38
4
Brandon
Reid
8:00 AM CrossFit
5 + 11
5
Jonathan
Dillow
5:00 PM CrossFit
7 + 62
su/ spups
6
nathan
forshaw
5:00 PM CrossFit
4 + 17
15 dua kipping pu
Female Clients
1
Antoinette
Williams
12:00 PM Open gym
6 + 32
2
Kristina
Stapleton
12:00 PM Open gym
5 + 2
3
Stacy
Swiney
8:00 AM CrossFit
6 + 0
Strict pullups
4
Mary
Mills
12:00 PM Open gym
5 + 10
5
MC
Schmank
12:00 PM Open gym
4 + 40
scaled
6
Allison
Sutter
8:00 AM CrossFit
4 + 12
DU attempts, banded strict pullups
7
Joanna
Beatrice
5:00 AM CrossFit
2 + 18
actual dUs, slow AF
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