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Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Monday - CrossFit Staines
Class
(All)
07:30am Live Zoom Session - ID: 727-261-5133
16:00 Live Zoom Session- ID: 727-261-5133
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday
Workout
Metcon (No Measure)
Warm-up
12min Time Cap
1 Mile Run
6min - 3 Rounds - 30s No Rest
Up Downs
DB Suitcase Lunges
DB Curl to Press
High Knees
10min EMOM - 5 Rounds
MIN 1...
6 DB Snatch (R)
6 DB Push Press (R)
12 Ballistic Rows
MIN 2...
6 DB Snatch (L)
6 DB Push Press (L)
10 Plank Rows 5/5
Conditioning...
12min - 3 ROUNDS FOR MAX REPS
45s - DB Thruster
45s - 22s each Arm Rows
45s - Sumo Deadlifts
45s - Loaded Burpees
45s - Seated Bicep Curl
1min - Rest
Core...
5min - 3 Rounds - 20s/10s
Boat Hold Flutter Kicks
Alt. V-ups
into...
2 MIn
Plank Hold
Mobility...
4:30min - 1 Round 45s/10s
Left Groiner
Right Groiner
Left Pigeon
Right Pigeon
Double Quad
Cool Down...
20min Steady state Cardio
Light Jog
Bike Ride
Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 27, April 2020
Male Clients
Female Clients
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