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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
11Dec2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM 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
11Dec2015
Warm-up
10 Minute Kettlebell Warm Up
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)
Stretches: Banded Hip Flexor, Rack Mobility, T-Twist / Scorpion
Metcon
Metcon (Time)
"Cindy's Ladder"
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Hang Power Clean (155 / 105#)
**In-between each set of HPC, perform 1 round of "Cindy":
- 5 x Pull-Ups
- 10 x Push-Ups
- 15 x Air Squat
Homework
10-15 minutes of Squat Therapy
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2015
Clients:
Men / Women
All Clients
Clients
1
Eric
Priaulx
9:30 AM CrossFit
13:55
2
Anthony
Hodges
6:00 PM CrossFit
15:28
3
Justin
Stein
9:30 AM CrossFit
16:25
4
Meg
Martin
9:30 AM CrossFit
17:05
5
Laura
Priaulx
4:00 PM CrossFit
15:02
75
6
Brad
Eisel
6:00 AM CrossFit
17:14
7
Kyle
Hardy
4:00 PM CrossFit
17:55
115#
8
Dusty
Kerr
6:00 AM CrossFit
18:33
115#
9
Karen
Boulware
6:00 AM CrossFit
18:46
RR, 55lb
10
Kent
Higginbotham
6:00 PM CrossFit
19:29
started rx, 155b clean, moved to 145 lb
11
Linda
Boman
5:00 PM CrossFit
20:58
12
Elise
Hodges
6:00 PM CrossFit
21:05
65lb hc, black band pull ups
13
Private
9:30 AM CrossFit
25:25
14
Ninette
Campbell
9:30 AM CrossFit
27:28
rx everything, green band pull-ups....
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