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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Gettin' Jiggy With It - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Gettin' Jiggy With It
Warm-up
Complete:
1:30 Jog
10 Pushups
10 Box Step/Jump-Overs
5 Sandbag Clean (Light)
Metcon
Metcon (Time)
Partner Workout:
1200m Run Buy In (together)
2 Rounds:
12 Synchro Burpee Box Jump Overs (24/20)
24 Sandbag Cleans (150/100) (split as needed)
12 Synchro Burpee Box Jump-Overs (24/20)
24 Sandbag Cleans (150/100) (split as needed)
Rx+:
Partner Workout:
1600m Run Buy In (together)
2 Rounds:
20 Synchro Burpee Box Get Overs (48")
30 Sandbag Cleans (150/100) (split as needed)
20 Synchro Burpee Box Get Overs (48")
30 Sandbag Cleans (150/100) (split as needed)
Accessory Work
Metcon (No Measure)
3 Sets
10 Kettlebell Single Leg Deadlift (Each Leg)
10 Heavy Dumbbell Shrug
10 Dumbbell Flies
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 09, 2021
Male Clients
1
Michael
Loring
CrossFit: 8:00 AM
32:15
2
PJ
Kearn
CrossFit: 8:00 AM
30:11
3
Grant
Garst
CrossFit: 8:00 AM
21:22
100bag few 150 tender back Luke
3
Luke
Lister
CrossFit: 8:00 AM
21:22
100/150 bag with Grant
Female Clients
1
Private
CrossFit: 8:00 AM
30:11
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