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Components
Metcon
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Tuesday 11/16/21 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):
2 (0/2)
Workout
Tuesday 11/16/21 WOD
Warm-up
What you need:
Barbell
2x Dumbells
Box
-200m run
-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
Metcon (Time)
For time:
15 Burpees
CFP lap
Dumbbells Step Ups (20)(50,35)
CFP Lap
15 Burpees
25 Minute Cap
(Record Time)
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 16, 2021
Male Clients
Female Clients
1
Jude
Hurwitz
Prototype Thrive (Virtual...
17:56
Use 8lb dumbbells for step ups
2
Jean
Hanks
Prototype Thrive (Indoor)...
18:39
10 lb step ups
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