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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, March 4, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
3 (2/1)
Workout
Thursday, March 4, 2021
Tabata Core!
20s Work/10s Rest for 8 Rounds of:
Barbell Roll Outs
https://youtu.be/q2uo4DYBhBA
Modifications:
Plank Hold with Wallball
or
Plank Hold
Metcon (Time)
"WHOOPie Goldberg"
Teams of 2
5 Rounds Each For Time: (30 min time cap)
72 Double Unders
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
- You go, I go -
Burn! 12:00pm
Aerobic Capacity:
6 Rounds:
200m Run
14 Air Squats
7 Burpees
Rest 1 min between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 04, 2021
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
28:42
2
Earl
Freeman
CrossFit: 4:30 PM
28:00
15 and 20 dumbbells
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
26:00
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