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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 22, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Thursday, July 22, 2021
Metcon (AMRAP - Reps)
"Make It Hurt"
For Max Cals/Reps
15 Sets:
30s Work/30s Rest of
Bike/Row/Shuttle Sprints
Skills
Take 10 mins to practice handstand walking
Some drills:
-Kicking Up to the wall (light feet)
-Practice Shoulder Taps in handstand on wall
-Handstand Walking Toward Wall
-Handstand Walking for distance on floor
Burn! 12:00pm
3 Rounds:
1 min max row
1 min max wall balls
1 min max sit ups
1 min max walking lunge steps
1 min max burpees
1 min rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 22, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
158 Reps
bike
Female Clients
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