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Components

Metcon

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Workout

Friday

Warm-up

3 Rounds

100m run
10 Ring Rows
10 Plank Hi-Fives
10 Airsquats
5 Burpees
5 Situps

Workout

Metcon (AMRAP - Rounds and Reps)

ROSES ARE RED, VIOLETS ARE BLUE, THE ONE THING I LOVE, IS LIFTING WITH YOU <3

AMRAP 30 MINS
20 Burpees each
40 Ring Rows each
60 Plank Hi-Fives (Shoulder Taps)
80 Air Squats each (80 holding hands sync Airsquat ;) )
200m Run

*After every round, complete 20 SYNC Situp's*

After workout, give everyone a hug (it's Valentines Day, so spread the love people)

Split reps however you wish

Metcon (No Measure)

3 Rounds

10 Hanging Knee Raises
20 Russian Twists e/side
30 Bicycle Crunches

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, 14, February 2020

Male Clients

1

Stephen
Dancey

6:00am CrossFit

5 + 110

on own

2

Norman
Eysink

6:00am CrossFit

4 + 19

3

Josh
Nixon

6:00am CrossFit

4 + 0

3

Luke
Norwood

9:30am CrossFit

4 + 0

#foreveralone

3

mike
willerton

6:00am CrossFit

4 + 0

80AS

4

Louis
Hill

5:30pm CrossFit

3 + 240

4

Shaun
Keen

5:30pm CrossFit

3 + 240

5

Dave
Smith

9:30am CrossFit

3 + 57

6

Bruce
Peake

5:30pm CrossFit

3 + 50

With Danut 👍

6

Danut
Negoita

5:30pm CrossFit

3 + 50

7

Phil
Langley

5:30pm CrossFit

3 + 30

8

Stephen
Fahey

4:25pm CrossFit

2 + 60

9

Daniel
Reilly

5:30pm CrossFit

2 + 1

Female Clients

1

Juliana
Souza Campos

6:00am CrossFit

5 + 200

1

Veronica
Wells

6:00am CrossFit

5 + 200

2

Zoe
Kier

7:00am CrossFit

4 + 400

3

charlotte
way

6:00am CrossFit

4 + 120

3

Delphine
Michaud

6:00am CrossFit

4 + 120

4

Private

6:00am CrossFit

4 + 19

5

Michelle
Gallacher

9:30am CrossFit

3 + 57

6

Jasmin
Brown

5:30pm CrossFit

3 + 30

With Phil <3

7

Tori
Ballerino

6:35pm CrossFit

3 + 22

8

franciele
costa

9:30am CrossFit

3 + 0

8

Gemma
Froggatt

9:30am CrossFit

3 + 0

with Vanessa Crane : )

9

Anisha
Virk

4:25pm CrossFit

2 + 60