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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
FFL WOD - CrossFit VU
Class
(All)
0830 Free Community WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
FFL WOD
Warm-up
Dynamic Stretching (6-7 min)
Movement review
Break into groups, run through 5-6 reps at each station
Metcon
Metcon (AMRAP - Reps)
EMOM x 25
40 sec on/ 20 sec off
Min 1- Row or Bike
Min 2 - KB Swing (53/35)(35/26)
Min 3- Wall Balls (20/14)(14/10)
Min 4- Renegade 'no push up' Rows (35/20)(25/15)
Min 5- Ab mat Sit Ups
RX+
50/35
70/53
Scaled
Less weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 07, 2022
Male Clients
Female Clients
1
Tiara
(Tee) Kuts ...
0830 Free Community WOD
1000 Reps
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