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Components
Chest & Tri's CrossFi ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Sat 8/22 - 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):
9 (4/5)
Workout
Sat 8/22
Chest & Tri's CrossFit style (AMRAP - Rounds and Reps)
30 minute AMRAP of:
- 10/15 calories Echo bike
- bench press Rx 10 reps, Rx+ 15 reps UNBROKEN!
- dumbbell flyes UNBROKEN!
- 10/15 calories ski erg
- db tricep kick back (both arms) Rx 10 reps, Rx+ 15 reps UNBROKEN!
- db 2 hand overhead tricep extension UNBROKEN!
- any ab movement
Recommended weights: Women: #55 and #15 db flyes, #20 kick backs, Men: #95 and #25 db flyes, #40 kickbacks record weight in comments
Put unbroken sets in score box and extra sets in comments - work the whole 30 minutes!
Rx= 10 reps
Rx+=15 reps
You pick the weight.
the goal is to do as many unbroken sets as possible. Unbroken rounds will be scored in the comment box.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 22, 2020
Male Clients
1
Michael
Vogl
10:00 AM CrossFit
7 + 0
#95 bench #35 Flyes #35 kick backs #55 OH Tri's
2
Bryant
Robert
10:00 AM CrossFit
5 + 15
5+15 unbroken
3
Christian
Solomine
10:00 AM CrossFit
6 + 0
6 unbroken
3
michael
doyle
8:00 AM CrossFit
6 + 0
6 unbroken
Female Clients
1
Karin
Thomsen
10:00 AM CrossFit
4 + 30
4+30 unbroken
2
Annie
Dougherty
9:00 AM CrossFit
6 + 0
6 unbroken
2
Carmen
Doyle
8:00 AM CrossFit
6 + 0
6 unbroken 55lb bench 15 & 20 lb
2
Kathy
Griffiths
8:00 AM CrossFit
6 + 0
6 unbroken
3
Christina
Griggs
9:00 AM CrossFit
5 + 10
5+10 unbroken
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