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Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Friday - Forever Young CrossFit
Class
(All)
6:00AM GYM CLASS
7:30AM GYM CLASS
12:00 PM GYM CLASS
5:30PM GYM CLASS
6:45PM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Warm-up
3 ROUNDS
10 Alt Groiners
10 Bootstrappers
10 Bird Dogs
10 Deadbugs
Into…
ON A 7:00 CLOCK…
2:00 Bike
30 Alt Reverse Lunges w/ Torso Twist*
20 Banded Monster Walks**
10 Plank Rotations
Bike in the Remaining Time
*Lunge and twist towards front leg
**10 steps to the Right, 10 steps to the Left
Workout
Metcon (No Measure)
3 SETS FOR QUALITY
30/25 Cal Bike
20 Back Rack Lunges (95/65)|(65/45)
1:00 Wall Sit
1:00 Quad Crawl
1:00 Weighted Russian Twists (Athlete Choice)
-Rest as needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 25, 2020
Male Clients
Female Clients
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