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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Bust A Move - Crossfit North Cloud
Class
(All)
8:00AM CrossFit
9:00AM Open Gym
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Bust A Move
Warm-up
Crossover Symmetry Activation
Then...
10 Side step R/L
10 Forward/Backwards Walk R/L
10 Single Leg Glute Bridges R/L
10 Banded Squats
Then...
2 Sets:
1:30 Bike, Row or Ski (choose machine for each round)
10 Squat with thoracic rotation to ceiling at the bottom
10 single leg dumbbell RDL R/L (light)
Metcon
Metcon (AMRAP - Rounds and Reps)
In Teams of 3, complete AMRAP 30:
12/9 Calorie Bike
12 DB Bench Press (50/35)
12 DB Box Step-Overs (24/20) (50/35)
*300 M. Run
*Partner 1 and 2 work through the triplet, while partner three runs a 300 M. run.
*Partners rotate when P3 returns from the run, and rotate in the same order for the duration of the workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 29, 2020
Male Clients
Female Clients
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