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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Boot Scoot n Booty - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Boot Scoot n Booty
Weightlifting
Metcon (No Measure)
10 Hip Extensions + 5 Back Extensions
3 rounds
Rest is taken while rotating between other athletes.
*If possible, add load. (A plate to the Hip Extensions on the second and third sets. No load for Back Extensions.)
WOD
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
Rx+
6 Parallette Pass-throughs
6 Front Rack Squats(each Side) (32/24) kg.)
6 Suitcase Deadlifts (each side) (32/24 kg.)
Rx
6 Parallette Pass-throughs
6 Front Rack Squats (each Side)(24/16 kg.)
6 Suitcase Deadlifts (each side) (24/16 kg.)
Fitness
6 Parallette Pass-throughs
6 Front Rack Squats (each Side)
6 Suitcase Deadlifts (each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 14, 2019
Male Clients
1
Brock
Johnson
9AM CrossFit All Levels
6 + 9
2
John
Iskandar
9AM CrossFit All Levels
5 + 9
3
Ron
Fleming
9AM CrossFit All Levels
5 + 6
4
Yaser
Alabdullah
9AM CrossFit All Levels
6 + 6
+ 1 parallette (26lbs FS) (35lbs SD)
Female Clients
1
Private
9AM CrossFit All Levels
7 + 0
2
Hilary
Thomas
9AM CrossFit All Levels
6 + 10
Yellow for squat; blue for DL
3
Private
9AM CrossFit All Levels
6 + 6
4
Erica
Lugo
9AM CrossFit All Levels
5 + 18
purple/yellow kbs
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