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Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/17/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
10/17/19
Metcon
Metcon (No Measure)
5:00 Machine:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace
2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of :30s at each station:
Superman 3 sec holds
Hollow Rocks
Glute Bridges
5:00 Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
Female Clients
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