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Components
Metcon
Settings
Location
(All)
Albany CrossFit
Program
CrossFit
Date
Workout
Tuesday 081120 - Albany CrossFit
Class
(All)
HOME WOD (Log Scores Only)
OUTDOOR (8:30 AM)
ZOOM ONLINE (8:30 AM)
OUTDOOR (5:30 PM)
ZOOM ONLINE (5:30 PM)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Tuesday 081120
CrossFit
[WARM-UP]
:20 Each Exercise.
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon (2 Rounds for time)
"Charlie Brown"
Every 15:00 x 2 Rounds:
800m Run
Directly Into…
3 Rounds:
40 Alternating Lunges
20 Over and Back Hops Over DB
Directly Into…
200m Farmers Carry
[SCALING]
RUN: Reduce distance to 400-600m, 4 to 5 min. Jog in home, 1,000m Row, 2,000m Bike.
LUNGES: Reduce reps to 20 total.
HOPS: 40 Line Hops or Jumping Jacks.
CARRY: 1 Min. Side Plank / SIDE if unable to go outside, or carry in home for 2 Mins.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 11, 2020
Male Clients
1
Amir
Evan
OUTDOOR (5:30 PM)
22:16
2
Mike
McCulloch
OUTDOOR (5:30 PM)
22:30
53# kb
3
Shye
Evan
OUTDOOR (8:30 AM)
23:10
45lb kb
4
DongMing
(Donnie) Lin
OUTDOOR (5:30 PM)
25:37
45lb 800m
5
Jason
Kirby
HOME WOD (Log Scores Only...
27:44
45#KB
6
Ed
Walsh
ZOOM ONLINE (8:30 AM)
18:37
Female Clients
1
Emily
McCarthy🏃🏻♀️
HOME WOD (Log Scores Only...
21:38
2
Renée
Mihail
OUTDOOR (5:30 PM)
22:40
30# KB
3
Melyssa
Sweet
HOME WOD (Log Scores Only...
26:10
#35 kB for carry
4
Christina
Pierotti
OUTDOOR (8:30 AM)
27:50
30# kb; yikes
5
Alisa
Cianfarani
OUTDOOR (5:30 PM)
27:15
35# KB
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