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Components
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
See you later WOD - 12/04/2021 - CrossFit Templum
Class
(All)
9:00am CrossFit
CrossFit: 10:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (12/5)
Workout
See you later WOD - 12/04/2021
Warm-up
400 meter jog
Then...
2 rounds of:
0:50 Medball Deep Squat Hold (20/14)
0:50 Calf Stretch (25s each side)
into...
10 MedBall FS (20/14)
10 Scap Pull-ups
10 MedBall Thrusters (20/14)
10 Kips
10 WB (20/14)
10 Pull-ups
Find Partners after warm-up - Each team needs a Medball (20/14)
Pull-up progressions - Banded Pull-up or Ring rows
Metcon
Metcon (Time)
In teams of 2:
BUY-IN:
40 Burpees to Target
Then 3 Rounds of:
60 WB (20/14)
40 Pull-ups
600 meter run (Partners must divide 300 m each)
BUY-OUT:
40 Burpees to Target
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 04, 2021
Male Clients
1
Eric
Micek
9:00am CrossFit
22:38
W/ Marc, team 5AM
1
Marc
Jones
9:00am CrossFit
22:38
w/ Eric M
2
Benjamin
Brown
9:00am CrossFit
23:27
$
2
Mickey
$ Admony
9:00am CrossFit
23:27
ben
3
Taylor
Smith
9:00am CrossFit
30:12
Partnered up with Jorge. He carried me on the pull ups!
4
Daniel
Russell
9:00am CrossFit
30:42
W/ Marco
5
Joseph
Pina
9:00am CrossFit
37:30
part/w Niranjan
6
Antonio
Perez
9:00am CrossFit
24:09
7
Ram
Machness
9:00am CrossFit
24:21
14 lbs wb, 400m row w Tom
8
Sudheer
Reddy
9:00am CrossFit
25:00
Hari,14# WB, rest rx
9
Angel
Lecuona
9:00am CrossFit
26:09
10
Niranjan
Sarvi
9:00am CrossFit
37:30
Female Clients
1
Sandra
Ortega
9:00am CrossFit
40:15
w/ Giny and Heather team of 3, 20+ reps to ea. movement
2
Luz
Perez
9:00am CrossFit
28:48
2
Luz
Retana
9:00am CrossFit
28:48
3
Private
9:00am CrossFit
30:05
4
Gina
Flores
9:00am CrossFit
40:15
w/ Sandrita and Heather- team of 3, 20+ reps to ea. movement
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