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Components
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
191123 - BayWay CrossFit
Class
(All)
Saturday!
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
191123
Warm-up
2 ROUNDS...
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
2 ROUNDS...
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing 70/53 - 53/35
1 Burpee
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Burpees go up by 1
**Vest optional for workout.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 23, 2019
Male Clients
1
Matt
Neid
Saturday!
10 + 7
No vest
2
Gabriel
Ramos
Saturday!
8 + 7
Vest
3
Willie
Vera
Saturday!
7 + 28
W/vest
4
Adam
Covin
Saturday!
9 + 31
RR 53#kb
Female Clients
1
Jamie
Tolleson
Saturday!
8 + 4
2
Gaby
Llamas
Saturday!
10 + 10
Ring rows
3
Allison
Saylor
Saturday!
10 + 0
Green band
4
Brittny
Berges
Saturday!
9 + 7
Green band pull ups
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