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Components
Front Rack Lunge
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
220112 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit: 12:00 PM
CrossFit Kids: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
220112
Front Rack Lunge
Front Rack Lunge
Pre-workout:
4 sets:
50-ft. single KB front rack lunge
- Rest as needed between sets
Metcon (AMRAP - Rounds and Reps)
- RX -
AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)
- INTERMEDIATE -
AMRAP 12:
7 box jumps (24/20 in)
14 KB swings (24/16 kg)
- BEGINNER -
AMRAP 12:
7 box jumps (20/12 in)
14 KB swings (16/8 kg)
Cool Down
5 sets:
:30 foam roll calves / side
:30 t-spine foam roll
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 12, 2022
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 1 @ 106 lbs
Carried two 53lb kb’s in front rack for each set
2
Earl
Freeman
CrossFit: 5:45 PM
4 x 1 @ 36 lbs
3
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 35 lbs
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
1 x 1 @ 44 lbs
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