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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 11.19.16 - The Cell Gym
Class
(All)
7:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
The Cell Gym 11.19.16
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Metcon
Metcon (4 Rounds for reps)
In teams of 2
26 Minute AMRAP
Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 26 minutes, start over and continue until 26 minute cap.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 19, 2016
Male Clients
1
Brandon
Walters
7:30 AM CrossFit
375 Total Reps
Team Brooke
2
Jon
Crismon
7:30 AM CrossFit
245 Total Reps
#TeamHealthcare! 5-27-67-17
Female Clients
1
Brooke
Woods
7:30 AM CrossFit
375 Total Reps
Team Brandon
2
Sarah
Hill
7:30 AM CrossFit
245 Total Reps
Team Healthcare! Double RX!
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