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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
06May2016 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
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):
0 (0/0)
Workout
06May2016
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Mobility:
1) Posterior Chain Floss
2) Band Pull
3) Calf Smash
Metcon
Metcon (Time)
For Time:
800m Run
60 Deadlifts (135/95)
30 Handstand Push-Ups
400m Run
40 Deadlifts (185/135)
20 Handstand Push-Ups
200m Run
20 Deadlifts (225/155)
10 Handstand Push-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 06, 2016
Clients:
Men / Women
All Clients
Clients
1
Grant
Burdeau
4:00 PM CrossFit
26:00
2
Andrew
Stitzel
4:00 PM CrossFit
26:10
3
Justin
Stein
9:30 AM CrossFit
28:06
4
Jason
Mashburn
4:00 PM CrossFit
28:36
5
Anthony
Hodges
5:00 PM CrossFit
29:49
6
George
Boulware
4:00 PM CrossFit
23:30
95 deadlift off the box
7
Bob
Portell
6:00 PM CrossFit
25:00
95 115 135 DL BOX HSPU
8
Elizabeth
Burke
6:00 AM CrossFit
25:05
85, 105, 125
9
Steve
Johnson
6:00 AM CrossFit
27:39
scaled to hell
10
Gary
Hilligoss
9:30 AM CrossFit
27:48
Scaled HSPU Rx DL
11
Mia
Mudd
4:00 PM CrossFit
28:24
First round: 75 lbs Second Round: 95 lbs
11
Shequia
Mashburn
4:00 PM CrossFit
28:24
First round: 75 lbs Second round: 95 lbs
12
Greg
Mathison
4:00 PM CrossFit
28:45
RX on dead lift!!! Scaled hpup to wall walks and box
13
Rob
Zarrella
5:00 PM CrossFit
36:00
DL 95/115/135 lbs
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