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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Vroom - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Vroom
WOD - FBCF
Metcon (5 Rounds for time)
Rx+
Every 2 min., perform:
8 Box Jumps (24/20 in.)
9 V-ups with MB (30/24 lb.)
10 Jumping Lunges with MB
5 rounds
Rx
Every 2 min., perform:
8 Box Jumps (24/20 in.)
9 V-ups with MB (20/14 lb.)
10 Jumping Lunges with MB
5 rounds
Fitness
Every 2 min., perform:
8 Step-ups (total reps)
9 Bent-knee V-ups
10 Lunges with weight
5 rounds
WOD - Home Gym
Metcon (Time)
DB Version
12 Jumps to an object
12 V-Ups
12 Jumping Lunges (Weighted-DB)
5 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 24, 2020
Male Clients
1
Andres
Salazar
Home Gym 7:30PM
3:41
2
Lyman
Anderson
6:30pm CrossFit All Level...
4:39
Female Clients
1
amy
an
Home Gym 7:30PM
0:00
5lb plates
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