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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.09.17 - 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):
0 (0/0)
Workout
The Cell Gym 09.09.17
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (Time)
In teams of 2 for time:
150 Wallballs 20/14#
* one person works at a time. Each time you break on wall balls you must switch and row 100m. Next partner may start their Wallballs and doesn't have to wait for partner to finish row.
* each team gets one ball and one rower.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 09, 2017
Male Clients
Female Clients
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