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Components
Duncan's Delight
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
8/7/2021 Duncan's Delight - CrossFit Evergreen
Class
(All)
8:00 AM CrossFit
9:00 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (4/10)
Workout
8/7/2021 Duncan's Delight
Whether he comes to class or not, we are sending Duncan off to college with this workout!
Duncan's Delight (AMRAP - Rounds and Reps)
With a 40 minute time cap do:
- "individual" roll outs
- 200 m run/100 m walk (for non runners)
- KB side bends (each side) 24/16 (1 KB needed)
- db bicep curls with a hold (each side) 25/15 (2 needed)
- standing side crunch with OH plate hold 25/15 (each side) (1 needed)
- 2 hand OH db triceps extension 40/20 (1 needed)
- plate weighted ab mat sit up 55/35 (1 needed)
Rx = 10 reps each (61 reps /rd)
Rx+ = 15 reps each (91 reps/rd)
The goal is to get 5 or more rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 07, 2021
Male Clients
1
Matthew
Emmons
10:00 AM CrossFit
6 + 0
2
Duncan
Emmons
10:00 AM CrossFit
6 + 23
3
michael
doyle
8:00 AM CrossFit
6 + 51
4
Keith
Davis
8:00 AM CrossFit
6 + 25
Female Clients
1
Annie
Dougherty
9:00 AM CrossFit
6 + 10
2
Teri
Heines
10:00 AM CrossFit
5 + 16
3
Christina
Griggs
10:00 AM CrossFit
5 + 0
4
Peri
Vogl
8:00 AM CrossFit
6 + 7
5
Carmen
Doyle
8:00 AM CrossFit
6 + 3
6
Brooke
Bemis
8:00 AM CrossFit
5 + 10
7
Vicki
Spicer
8:00 AM CrossFit
6 + 36
8
Shannon
Mahan
9:00 AM CrossFit
6 + 0
9
Ann-Marie
whittington
10:00 AM CrossFit
5 + 40
10
Ashleigh
Young
10:00 AM CrossFit
5 + 11
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