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Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
6/1/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
6/1/17
We will be moving this Saturday around 9:30am. If anyone can help please do. We will continue to worout at our current location until 6/9, next Friday. Our first WOD in our new place will be Saturday June 10th.
Warm-up
Row 50m arms only
10 air squats
Row 100m
10 push-ups
Row 200m
10 stretching Lunges
-then-
10 pvc pass throughs
10 arm circles forward
10 arm cirles back
10 5# plate front/side/across body
Metcon
Metcon (No Measure)
5 min stations
Station 1: bike 1:00
Stretch hamstrings
Station 2: row 1:00
Stretch quads/groin
Station 3: 30 Wallballs
Pec smash
Station 4: 30 situps
Back smash
Station 5: 30 sit-ups
You choose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 01, 2017
Male Clients
Female Clients
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