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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Head over Heels - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
Head over Heels
WOD - FBCF
Metcon (Weight)
Rx+ /Rx
3 OH Squat @ 80/70%
EMOM for 5min
rest 2min
Fitness
3 OH Squat
Every 90sec for 4 rounds
rest 2.5min
Metcon (Weight)
Rx+ /Rx
5 OH Squat @ 70/60%
EMOM for 5min
rest 2min
Fitness
5 OH Squat
Every 90sec for 4 rounds
rest 2.5min
Metcon (Weight)
Rx+ /Rx
7 OH Squat @ 60/50%
EMOM for 5min
Fitness
7 OH Squat
Every 90sec for 4 rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
20 Double-unders
15 Push-ups
10 DB High Pulls (35/2 lb.) – 5 each side
AMRAP 16 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 23, 2020
Male Clients
1
Michael
Mowry
11:00am CrossFit All Leve...
145 lbs
2
Aaron
Barvitz
5:30pm CrossFit All Level...
165 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
165 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
145 lbs
3
Private
11:00am CrossFit All Leve...
145 lbs
4
Juan
Jose
11:00am CrossFit All Leve...
125 lbs
5
Private
5:30am CrossFit All Level...
75 lbs
6
Jon
Fallon
11:00am CrossFit All Leve...
185 lbs
Back Squat
7
Selim
Gawad
5:30am CrossFit All Level...
65 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
125 lbs
2
Maron
Walker
11:00am CrossFit All Leve...
100 lbs
3
Kate
Gonzalez
4:30pm CrossFit All Level...
95 lbs
4
Savanna
Fallon
6:30pm CrossFit All Level...
65 lbs
5
amy
an
5:30am CrossFit All Level...
75 lbs
6
brooke
segard
5:30am CrossFit All Level...
45 lbs
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