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Components
Metcon
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Tuesday 11/04/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Prototype Thrive (Indoor): 9:00 AM
Prototype Thrive (Virtual): 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Tuesday 11/04/21 WOD
Warm-up
Metcon
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Metcon (AMRAP - Rounds and Reps)
4 rounds for time:
400m run
20 abmat situps
18 Air Squats
16 HRPU's
(Score rounds and reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 04, 2021
Male Clients
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
4 + 0
18:55
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