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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Cherry Limeaid - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Cherry Limeaid
WOD
Metcon (Time)
Rx+
150 single unders
60 ft. handstand walk
50 Single DB step ups(24/20)
100 single unders
48 ft. handstand walk
40 DB step ups)24/20)
50 single unders
36 ft. handstand walk
30 DB step ups(24/20)
25 single unders
24 ft. handstand walk
20 DB step ups(24/20)
DB: 50/35 lb.
Rx
150 single unders
40 Wall Facing Cherry Pickers
50 Single DB step ups(24/20)
100 single unders
30 Wall Facing Cherry Pickers
40 DB step ups(24/20)
50 single unders
20 Wall Facing Cherry Pickers
30 DB step ups(24/20)
25 single unders
10 Wall Facing Cherry Pickers
20 DB step ups(24/20)
DB: 35/25
Fitness
150 single unders
50 Plank Cherry Pickers
50 Single DB step ups
100 single unders
40 Plank Cherry Pickers
40 DB step ups
50 single unders
30 Plank Cherry Pickers
30 DB step ups
25 single unders
20 Plank Cherry Pickers
20 DB step ups
WOD - Home Gym
Metcon (Time)
Unloaded
150 single unders
50 Plank Cherry Pickers
50 step ups
100 single unders
40 Plank Cherry Pickers
40 step ups
50 single unders
30 Plank Cherry Pickers
30 step ups
25 single unders
20 Plank Cherry Pickers
20 step ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 20, 2020
Male Clients
1
Chris
“Old Man” ...
9:00am CrossFit All Level...
12:33
2
Andres
Salazar
9:00am CrossFit All Level...
13:39
3
Brian
Prout
9:00am CrossFit All Level...
19:24
4
Michael
Mowry
9:00am CrossFit All Level...
21:04
Hand stand walk attempts, 35lb DB, Harper 12:45
5
John
Iskandar
10:00am CrossFit All Leve...
23:15
Female Clients
1
Kendra
Lowry
9:00am CrossFit All Level...
14:25
2
amy
an
9:00am CrossFit All Level...
14:25
3
Catalina
Johnson
9:00am CrossFit All Level...
16:10
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