Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, October 1, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Friday, October 1, 2021
Metcon (Time)
"Jafar"
For Time: (22 min time cap)
50 Wall Balls (20/14)
75 Stick Abmat Sit Ups
50 Wall Balls (20/14)
1 Mile Run
RX+: 50 GHD Sit Ups
Accessory
A.) Strict Pull Ups
EMOM x 9 Sets: 5 reps
*Add weight if you are able to keep strict form
B.) GHD Hip Raise
E2:00 x 5 Sets: 20 reps
*Add weight if able to
Burn! 12:00pm
AMRAP 25
250m Row/ 10 Cal Bike
25ft Walking Lunge
25 Double Dumbbell Strict Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 01, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
18:00
2
Greg
Cooke
CrossFit 6:00am
22:09
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
17:02
2
Chelsea
Hanks
CrossFit 9:15am
20:04
3
Sarah
Williams
CrossFit 6:00am
22:50
Almost RX!! Those last 25 stick sit ups I had to switch to regula...
Loading...
Powered By Wodify