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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, October 25, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
2 (0/2)
Workout
Monday, October 25, 2021
Skills
EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
Metcon (Time)
- RX -
4 Rounds For Time (13min Time Cap):
50-ft. Overhead Walking Lunge (135/95#)
25 GHD Sit-ups (25 V-ups)
- INTERMEDIATE -
4 Rounds For Time:
50-ft. Overhead Walking Lunge (95/65#)
15 GHD Sit-ups (15 V-ups)
- BEGINNER -
4 Rounds For Time:
50-ft. Overhead Walking Lunge (65/45#)
25 Sit-ups
Cool Down
Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side
-Work Your Weakness-
Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
10 Sets:
:30 Max Strict Handstand Push-ups
- Rest 1:00
- Substitute DB Strict Press
-Skill 1-
EMOM 10:
3-6 Bar Muscle-ups
-Stamina 1-
12 Sets For Distance:
150m Row (hard)
150m Row (easy)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 25, 2021
Male Clients
Female Clients
1
Mary
Covey
CrossFit: 5:45 PM
10:21
#65, half GHD/v-ups @ 15
2
Kharen
Mercado
CrossFit: 4:30 PM
13:00
4 rounds @ 15lb weight
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