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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Wednesday - CrossFit Staines
Class
(All)
07:00am Live Zoom Session - ID: 727-261-5133
18:00 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
Wednesday
Warm-up
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Bodyweight Pump
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
5 Push-Ups
10 Squat Rotations*
15 Air Squats
*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 - Max Burpee w/ Extra Push-Up*
MIN 2 - Max Alt Sit-Thrus
MIN 3 - Max Sit-Ups
MIN 4 - Max DB Swing
MIN 5 - Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
Core
Metcon (No Measure)
ON A 4:00 RUNNING CLOCK...
Max Hollow Flutter Kicks*
*Every time you break, perform :30 active squat hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 10, June 2020
Male Clients
Female Clients
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