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Components
Half Collin
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Half Collin - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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 (1/3)
Workout
Half Collin
Skills
EMOM 6:
3 high box jumps
Half Collin (Time)
- RX -
3 rounds for time:
400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)
- INTERMEDIATE -
3 rounds for time:
400-m sandbag carry (30/20 lb)
12 push presses (95/65 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (75/55 lb)
- BEGINNER -
3 rounds for time:
400-m run
12 push presses (65/45 lb)
12 box jumps (20/14 in)
12 sumo deadlift high pulls (45/35 lb)
Cool Down
2 sets:
:30 couch stretch / leg
10 single-leg glute bridges / leg
10 leg swings / leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 22, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
14:26
intermediate
Female Clients
1
Chelsea
Hanks
CrossFit: 4:30 PM
18:40
2
Brandy
Hyche
CrossFit 6:00am
17:50
25lb dumbbell, box step ups, 75 pp, 65 sumo deadlifts
3
Riley
Doyle
CrossFit 9:15am
18:51
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