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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Bust A Move - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Bust A Move
Warm-up
3:00 Cardio
then...
2 Rounds:
10 Bulgarian Split Squats (each leg)
10 Red Band Pullaparts
Metcon
Metcon (Time)
With a partner, alternating full sets, complete 4 sets each of:
20/15 Cal Ski
100’ Back Rack Walking Lunge (115/80)
20/15 Cal Ski
Rx+:
4 sets
25/20 Calorie Ski (OR Row)
100’ Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
Accessory Work
Metcon (No Measure)
2-3 Rounds:
10 Diamond Pushups
10 Revers Grip Lat Pull Downs (OR Chin-ups)
15 Barbell Skull Crushers
15 Standing Barbell Curl
10 Strict Abmat Situps (No hands)
30 Flutter Kicks (each side)
10 Landmine Windmills (each side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 11, 2022
Male Clients
1
Luke
Lister
CrossFit: 8:00 AM
38:48
W/ Candace
Female Clients
1
Mallory
Robert
CrossFit: 8:00 AM
37:38
85
2
Private
CrossFit: 8:00 AM
43:10
2
Megan
Katt
CrossFit: 8:00 AM
43:10
With Jill
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