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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, July 9, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Thursday, July 9, 2020
"Never let what you cannot do interfere with what you can do. "John Wooden
Tabata Core!
Double Time Tabata:
Work 40s/ Rest 20s For 4 Rounds of:
Wallball Flutter Kicks
https://youtu.be/eV6oFWV54WE
Metcon (Time)
A.) Skill Work
Spend 10 mins on HSPU practice
or
For Time: 10 min cut off
10-8-6-4-2
Strict or Kipping HSPUs
Dips
B. "Southpaw"
AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24"/20")
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24"/20")
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24"/20")
9 Calorie Bike
...
Add [3] Reps Per Round
Burn! 12:00pm
For Time:
30 Wallball Oblique Throws
200m Wallball Run
30 Wallball Slams
200m Wallball Run
30 Wallballs
200m Wallball Run
30 Wallball Lunges
200m Wallball Run
30 Burpee Ground to Overhead with Wallball
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 09, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
15:00
5 (through 15's) + 8 20" box 53# kb
Female Clients
1
Mary
Northcutt
CrossFit: 4:30 PM
15:00
Got through 18 step ups
2
Jessica
Rivera
CrossFit: 5:45 PM
15:00
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