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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 03.04.17 - The Cell Gym
Class
(All)
7:30 AM Saturday CrossFit
8:30am Saturday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
The Cell Gym 03.04.17
Warm-up
Warm Up 4
3 Rounds NFT of:
Row 15 Calories
10 shoulder taps
10 Push-ups
3+3 thread the needle mobility (palm down)
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
Metcon
Metcon (Time)
For time:
Run 1200 Meters
21 Deadlifts 135#(95#)
21 Handstand push ups
Run 800 Meters
15 Deadlifts 135#(95#)
15 Handstand push ups
Run 400 Meters
9 Deadlifts 135#(95#)
9 Handstand push ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 04, 2017
Male Clients
1
Eric
Dixon
7:30 AM Saturday CrossFit
17:29
2
Brandon
Walters
7:30 AM Saturday CrossFit
18:00
3
Jon
Crismon
7:30 AM Saturday CrossFit
19:54
box HSPUs, rest Rx
4
TYLER
SWAPP
7:30 AM Saturday CrossFit
20:58
2.4K GPS 135 DL Knees on box HSPU
5
Lee
Nix
7:30 AM Saturday CrossFit
27:25
2 abmat hspu
Female Clients
1
Courtney
Davis
8:30am Saturday Open Gym
25:00
2
Megan
Kypke
8:30am Saturday Open Gym
25:12
BFF workout 👯
3
Stephanie
Nix
7:30 AM Saturday CrossFit
27:47
pikes....nightmare wod
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