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Components
Metcon
Metcon
Push Press
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Friday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Friday
Primer
Zone 2
A: Metcon (Calories)
Rx =
2 rounds of:
2 minute bike
1 minute rest
2 minute row
1 minute rest
2 minute ski
1 minute rest
Metcon
B: Metcon (AMRAP - Reps)
Rx =
12 minute AMRAP of:
2 - 4 - 6 - 8 - 10 - 12...etc
ring pushups & ring pull-ups
6 - 12 - 18 - 24 - 30 - 36
dumbbell lunges (50s/35s)
Rx+ =
12 minute AMRAP of:
2 - 4 - 6 - 8 - 10 - 12...etc
ring muscle ups
6 - 12 - 18 - 24 - 30 - 36
double dumbbell overhead lunges (50s/35s)
Extra
C: Push Press (3 - 3 - 3 - 3 - 3)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 01, 2022
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
264 Calories
Bike (41, 45), row (51, 51), ski (38, 38)
2
BJ
Marsh
CrossFit: 5:00 AM
184 Calories
86, 98
3
Raghav
Singal
CrossFit: 4:30 PM
154 Calories
Female Clients
1
Katie
Townsend
CrossFit: 6:00 AM
126 Calories
2
Anna
McKay
CrossFit: 12:00 PM
0 Calories
idk 120-630 prob
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