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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
All of the Lights - 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):
2 (1/1)
Workout
All of the Lights
Warm-up
3:00 Cardio (your choice)
then...
2 Sets:
10 PVC Passthroughs
5 Inchworms
10 Kang Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner, complete AMRAP 30:
30 Wallballs (20/14)
30 Power Snatch (95/65)
30 Calorie Ski
30 Push Press (95/65)
30 Toes-to-Bar
Accessory Work
Metcon (No Measure)
2 Rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight
12 DB Snow Angel Raise @ light weight
20 Russian Kettlebell Swing @ heavy weight
7 DB Stepback Lunges (each side) @ moderate weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 25, 2022
Male Clients
1
Luke
Lister
CrossFit: 8:00 AM
6 + 3
W/ pj & leah
Female Clients
1
Private
CrossFit: 8:00 AM
3 + 127
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