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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
21.12.01 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
7 (4/3)
Workout
21.12.01
Skills
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
Metcon (Time)
- RX -
(15min Time Cap)
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
- INTERMEDIATE -
3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings
- BEGINNER -
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
Cool Down
3 Sets:
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 01, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
12:16
rd 1 was strict t2b, 2&3=rings
2
Brian
McCoy
CrossFit 6:00am
13:50
2
Riley
Garrett
CrossFit: 5:45 PM
13:50
3
Earl
Freeman
CrossFit: 4:30 PM
14:06
400m/15 push ups/21 sit ups
Female Clients
1
Cayla
Garrett
CrossFit: 5:45 PM
11:33
2
Mary
Covey
CrossFit: 5:45 PM
14:27
3
Amy
Anton
CrossFit: 5:45 PM
9:23
Intermediate: 300m/15 knee push-ups/9 hanging knee raises
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