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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
10Oct2015 - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
10Oct2015
Warm-up
Warm Up # 4 (Step Ups)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Stretches: Rib Mobilization, Couch Stretch, Single Leg Flexion
Metcon
Metcon (Time)
10Oct2015
Partner Hero WOD
"The Don"
For Time:
66 x Deadlifts (155 / 115#)
66 x Box Jumps (20 / 24")
66 x Kettlebell Swings (53 / 35#)
66 x Knees-to-elbows
66 x Sit-ups
66 x Pull-ups
66 x Thrusters (75 / 55#)
66 x Wall-ball shots (20 / 14#)
66 x Burpees
66 x Double-unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 10, 2015
Clients:
Men / Women
All Clients
Clients
1
Private
8:30 AM CrossFit
30:00
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