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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Umpa Lumpa - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
Umpa Lumpa
WOD
Metcon (Time)
Rx+
50 Double Unders
8 Strict HSPU
4 Rounds
Then straight into:
1 mile Run
Rx
40 Double Unders
6 HSPU
4 Rounds
Then straight into:
1 mile Run
Fitness
60 Single Unders
10 Push ups
4 Rounds
Then straight into:
800m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 26, 2018
Male Clients
1
Duy
Pham
9am CrossFit All Levels
14:13
2
Andres
Salazar
9am CrossFit All Levels
14:57
3
John
Cao
9am CrossFit All Levels
18:43
40 DU, 8 HSPU, 1mi
4
Private
9am CrossFit All Levels
10:57
5
Brock
Johnson
9am CrossFit All Levels
14:02
SHPU, 100 singles, 1 mile run
6
Private
9am CrossFit All Levels
14:45
7
Francisco
Garcia
9am CrossFit All Levels
18:30
did 45# db shoulder press
8
The
Godfather
9am CrossFit All Levels
20:16
120 singles, 20 PU x4, 1 MIle
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
13:45
2
Ashlyn
Eddleman
9am CrossFit All Levels
12:00
Fitness
3
Catalina
Johnson
9am CrossFit All Levels
12:54
4
Amanda
McFarland
9am CrossFit All Levels
14:28
60su, box pu 10, 1mile
5
Alesha
Asijie
9am CrossFit All Levels
14:53
6
silvia
laub
9am CrossFit All Levels
15:01
push ups
7
amy
an
9am CrossFit All Levels
16:54
40 DU, 10PU, 1 mile
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