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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Wet Suit - Iron Grip CrossFit
Class
(All)
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Wet Suit
A nasty little couple of Rowing and "Cindy." The key here is to make sure rounds 1-3 are not "comfortable" but confident. That way round 4 and 5 you're able to push the pace and finish strong. As is the case with any type of strict movement, once they're gone, they're gone. So if you think you'll need to break eventually, break early. Offset the fatigue as long as possible. Last Sunday of 2019! Yay!
Metcon
Open - Performance - Fitness
Metcon (Time)
5 Rounds:
21/15 Calorie Row
2 Rounds of "Strict Cindy"
1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 29, 2019
Male Clients
1
Private
9:00 AM CrossFit
20:59
2
Steven
Shulski
9:00 AM CrossFit
20:25
3 PU rd 1; 2 PU 2-5
3
Eric
Levy
9:00 AM CrossFit
23:46
bent over rows (65lbs)
4
Sean
Smith
9:00 AM CrossFit
29:34
Female Clients
1
Marian
Squires
9:00 AM CrossFit
20:39
5 bicep curls each arm; 10 situ ups, 15 air squats instead of cin...
2
Michelle
Hancock
9:00 AM CrossFit
27:27
red band pu / 5 pushups
3
Irina
Pfeifer
9:00 AM CrossFit
28:01
4
Ashley
Shulski
9:00 AM CrossFit
31:11
RRs and modified knee push-ups
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