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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Supper Buddy! - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Supper Buddy!
Weightlifting
Metcon (Weight)
Buy In (with a partner): 16 x 50m Sled pull
WOD - FBCF
Metcon (Time)
Rx+
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
GHD situps
switch
3 rounds
Rx
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
Med Ball situps
switch
3 rounds
Fitness
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
situps
switch
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 20, 2022
Male Clients
1
Alex
Bentley
9:00am CrossFit All Level...
160 lbs
1
Leon
Manfredi
9:00am CrossFit All Level...
160 lbs
Female Clients
1
Blanca
Beltran
9:00am CrossFit All Level...
95 lbs
1
Roxanne
Beltran
9:00am CrossFit All Level...
95 lbs
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