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Components
Back Squat
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Watermelon Crawl - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
8:15AM CrossFit
5:00PM CrossFit
6:00PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (5/18)
Workout
Watermelon Crawl
Warm-up
3 Minute Light Row
Then...
60 seconds Couch Stretch/Side
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
10x Banded Monster Walk in Each Direction
10x Squat Jumps
Weightlifting
Back Squat
Back Squat
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-5 reps @ 85%
Metcon
Metcon (Time)
Complete 4 Rounds for Time of:
40 Double Unders
20 Pushups
20 KB Swings (53/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 27, 2019
Male Clients
1
Chris
Mondero
Remote Athlete
1 x 5 @ 235 lbs
1
Chuck
Lambertz
6:15AM CrossFit
1 x 4 @ 235 lbs
2
Jay
Lowell
5:00PM CrossFit
1 x 5 @ 225 lbs
3
Brad
Robert
6:00PM CrossFit
1 x 5 @ 220 lbs
4
James
Coash
6:15AM CrossFit
1 x 4 @ 155 lbs
Female Clients
1
Kayla
Garst
8:15AM CrossFit
1 x 5 @ 220 lbs
1
Laura
Krier
8:15AM CrossFit
1 x 5 @ 220 lbs
2 @ 230 lower getting better😂🤷🏾♀️
2
Private
6:00PM CrossFit
1 x 5 @ 185 lbs
2
Amber
Lambertz
5:15AM CrossFit
1 x 4 @ 185 lbs
3
Stephanie
Shuler
6:00PM CrossFit
1 x 5 @ 180 lbs
4
Cierra
Mondero
Remote Athlete
1 x 4 @ 175 lbs
5
Kira
Kearn
6:00PM CrossFit
1 x 4 @ 170 lbs
135/155/165/170/180/170
5
Private
8:15AM CrossFit
1 x 4 @ 170 lbs
6
Joni
Wahlmeier
8:15AM CrossFit
1 x 4 @ 150 lbs
6
Laura
Barta
6:00PM CrossFit
1 x 4 @ 150 lbs
6
Lori
Weber
8:15AM CrossFit
1 x 4 @ 150 lbs
7
Jenn
Mears
Remote Athlete
1 x 4 @ 135 lbs
8
Mallory
Robert
5:15AM CrossFit
1 x 4 @ 130 lbs
100, 115, 120, 130, 135, 130
9
Candace
Lister
5:15AM CrossFit
1 x 4 @ 110 lbs
10
Kacey
Roe
5:15AM CrossFit
1 x 5 @ 90 lbs
11
Alisha
Sipe
6:15AM CrossFit
1 x 4 @ 85 lbs
11
Cynthia
Atwell
6:15AM CrossFit
1 x 4 @ 85 lbs
12
Jill
Krier
8:15AM CrossFit
1 x 2 @ 120 lbs
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