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Components
Metcon
Delt Burner 4
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Obstacle Course - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
Obstacle Course
Bring your friends or family visiting from out of town. This workout will be accessible to anyone and lots of fun for everyone who comes. Come work off some of the feast that you are about to enjoy!
Warm-up
A:
5 Minutes Dynamic Movement
5 Minutes Instruction
Conditioning
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 32
Obstacle course
1 Round =
200m run
10 KB Swings (53/35)
10 Cal bike
10 Cal row
10 Box jump overs (24/20)
Yes - step ups are Rx
1 pass over the jerk blocks
Score rounds + reps
Accessory Work
C: Delt Burner 4 (3 x 5 total reps)
Front raise, hold 1 sec
Retract to lateral raise position,
Hold 1 sec
Drop arms to sides.
Lateral raise, hold 1 sec,
Push to front raise position,
Hold 1 sec,
Drop arms to front.
Repeat.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 28, 2019
Male Clients
1
Stephen
Dees
8:45 CrossFit Group Class...
8 + 0
2
Kevin
English
8:45 CrossFit Group Class...
6 + 45
Note to self - do NOT mix bourbon and gin again!
3
Paul
Ragan
8:45 CrossFit Group Class...
6 + 20
3
Zac
Stalls
8:45 CrossFit Group Class...
6 + 20
4
Scott
Stalls
8:45 CrossFit Group Class...
6 + 15
30nch box
5
Dominic
Talanca
8:45 CrossFit Group Class...
6 + 0
6
David
Rakes
6:00 CrossFit Group Clase...
5 + 31
7
Alan
Brook
6:00 CrossFit Group Clase...
5 + 5
8
Christian
Bolz
6:00 CrossFit Group Clase...
7 + 0
~35 min. 35#
Female Clients
1
Shelby
Morge
8:45 CrossFit Group Class...
6 + 0
2
Katie
Ragan
1:00PM CrossFit Group Cla...
5 + 5
3
Kimberly
Grenier
8:45 CrossFit Group Class...
4 + 20
BOX JUMPS 🙌🏼
4
Christine
Cadwallader
8:45 CrossFit Group Class...
10 + 0
did my own thing w/ deb
5
Susan
Westberry
8:45 CrossFit Group Class...
6 + 5
6
Heather
Metzler
8:45 CrossFit Group Class...
6 + 0
Run to beach, squats, back, push ups etc for 32 minutes
7
Monica
Jacobs
8:45 CrossFit Group Class...
5 + 0
200m run, 10KBS, 10 cal bike, 10 cal row, 10 step ups
8
Private
8:45 CrossFit Group Class...
1 + 1
8
Fraleane
Holt
8:45 CrossFit Group Class...
1 + 1
50- partner wod with cindy
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