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Components
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Saturday - Forever Young CrossFit
Class
(All)
9:00 AM CrossFit
10:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (6/6)
Workout
Saturday
Warm-up
Warm-Up
High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)
Play - Special Delivery
“Grab and abmat”
Everyone places the abmat in one hand and holds it overhead like a pizza. When the game is started everyone will begin running around and trying to knock over everyone else’s pizza. The penalty is 5 burpees for the first drop. On the second drop the penalty is 5 burpees and that person is out of the game. Last person standing is the winner.
Workout
Metcon (Time)
TEAMS OF 2
Buy in: 400m Run
200 KB Swings (53/35)|(35/26)
150 Box Jump(24/20)|(20/16)
100 Lunges
100 Sync. Sit-ups
100 Lunges
150 Box Jump
200 KB Swings
Cash Out: 400m Run
40 MIN Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 28, 2019
Male Clients
1
Gabriel
Fernandez
10:30 AM CrossFit
37:36
W/RAMON
2
David
Lozano
10:30 AM CrossFit
39:58
2
Jorge
Barrios
10:30 AM CrossFit
39:58
35 lb
3
Julio
Fernandez
10:30 AM CrossFit
40:00
MISSING 163 kb swings. 35 lbs
3
Karol
Costa
10:30 AM CrossFit
40:00
DNF!
3
Luiz
Andrade
9:00 AM CrossFit
40:00
44 LB KB 70 reps left in wrkout
Female Clients
1
Eliana
Castro
10:30 AM CrossFit
35:50
Team Solo 100/75/50/100/50/75/100
2
Ramon
Ferreira
10:30 AM CrossFit
37:36
w/GABRIEL
3
Karol
Costa
10:30 AM CrossFit
39:16
W/Lau
3
Laurent
Fereira
10:30 AM CrossFit
39:16
W/Karol
4
Elizabeth
Price
9:00 AM CrossFit
40:00
DNF 101 KB swings left and the 400 M run (w/Gaby)
4
Rita
De Luca
10:30 AM CrossFit
40:00
-163 w Julito
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