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Components
Metcon
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Craig - CrossFit Kent Island
Class
(All)
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Craig
Warm-up
3 rounds
400 m run
10 box jumps
10 inchworms
Pre-WOD Mobility
Couch stretch (2 min each side)
Blue angel (2 min each side)
Metcon (Time)
Craig
5 Rounds for time:
400 m Weighted Run (45/35 sandbag/weight/ruck/vest)
46 Weighted Step-ups (20")
24 Burpees (weighted if you're wearing a vest/ruck)
Post-WOD Recovery
Quad smash (2 min each side)
Glute smash (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 19, 2019
Male Clients
1
matthew
smith
9:00 AM CrossFit
38:41
2
Sean
Donovan
9:00 AM CrossFit
45:15
Run & Step-ups w/ 45(?)# Sandbag, Burpees not weighed.
3
Harry
Stein
9:00 AM CrossFit
50:47
no weight
4
Gabriel
Ripley
9:00 AM CrossFit
52:48
Female Clients
1
Alicia
Higginbotham
9:00 AM CrossFit
28:00
?? started late. dont know what time. no weight vest.
2
Tracy
Giuffreda
9:00 AM CrossFit
49:01
1/2 RX
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