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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, October 3, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (2/6)
Workout
Thursday, October 3, 2019
Metcon (Time)
"Goat Day"
or
"Underbelly"
For time (20 min time cap)
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into...
50-35-20:
Double Unders
Air Squats
After Party
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 03, 2019
Male Clients
1
Parker
Dickson
Open Gym
16:21
2
Jay
Scherer
CrossFit 6:00am
18:22
Some dubs some singles and extra sit ups on accodent
Female Clients
1
Erin
Steinfath
CrossFit: 5:30 PM
9:37
2
Lindsey
Blair
CrossFit: 6:30 PM
11:59
3
Olivia
Gullion
CrossFit 4:30pm
12:33
4
Emily
McGill
CrossFit 4:30pm
17:24
5
Melissa
Waters
CrossFit 4:30pm
17:58
Slam balls for DUs
6
Leah
Scott
CrossFit 4:30pm
18:51
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