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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rowing Pains - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am 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):
1 (0/1)
Workout
Rowing Pains
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+ / Rx
1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.) (35/25 lb.)
1 min. Rest
4 rounds
Fitness
1 min. Row (cal.)
1 min. MB Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest
4 rounds
WOD - Home Gym
Metcon (AMRAP - Reps)
Rx
1 min. 20m Shuttle Sprints
1 min. Weighted Sit-ups
1 min. Alt. DB Rows in Plank
1 min. Rest
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 29, 2020
Male Clients
Female Clients
1
Kate
Gonzalez
9:00am CrossFit All Level...
191 Reps
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