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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Amazing Day! - 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):
2 (1/1)
Workout
Amazing Day!
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
3-6-9-12-15…
100-m Run
Burpee Box Jumps (24/20 in.)
Handstand Push-ups (deficit)
* Add a 100-m Run each round
As far as possible in 26 min.
Rx
3-6-9-12-15…
100-m Run
Burpee Box Jumps (24/20 in.)
Handstand Push-ups
* Add a 100-m Run each round
As far as possible in 26 min.
Fitness
3-6-9-12-15…
100-m Run
Burpee Step-ups
Push-ups
* Add a 100-m Run each round
As far as possible in 26 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
Rx
3-6-9-12-15…
100-m Run
Burpee Object Jumps/Jump-overs
Handstand Push-ups / Push Ups
* Add a 100-m Run each round
As far as possible in 26 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 24, 2020
Male Clients
1
Private
5:30am CrossFit All Level...
5 + 32
Female Clients
1
Private
Home Gym 7:30PM
5 + 6
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