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Components
Chelsea
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, October 14, 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):
5 (2/3)
Workout
Thursday, October 14, 2021
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
- If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
-Intermediate-
EMOM 30
3 Pull-ups
7 Push-ups
11 Squats
-Beginner-
EMOM 30
5 Ring Rows
5 Push-ups
7 Squats
Skills
Rest, Stretch, and Recover
Cool Down
Accumulate:
30 A-T-Y Drills
1:00 Doorway Pec-Stretch / Side
Burn! 12:00pm
AMRAP 30:
800m Run
15 Toes to Rig
20 Jumping Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 14, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
21 + 5
2
Earl
Freeman
CrossFit: 4:30 PM
30 + 0
608 6x3/7/11 24x5/5/11
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
30 + 0
3 jumping pull ups,7 knee push up, 10 squats
1
Melissa
Potter
CrossFit 9:15am
30 + 0
3 Jump Pull, 5 PU to box, 7 AS
2
Kharen
Mercado
CrossFit: 4:30 PM
20 + 0
Beginners - pull-ups, push-ups and squats
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