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Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, October 13, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
0 (0/0)
Workout
Wednesday, October 13, 2021
Skills
Pre-workout:
Candlestick and Single-leg squat practice
Metcon
211013
- RX -
5 Rounds For Time:
20 GHD Sit-ups
400m Run
- INTERMEDIATE -
5 Rounds For Time:
12 GHD Sit-ups
300m Run
- BEGINNER -
5 Rounds For Time:
20 Straight-Leg Sit-ups
200m Run
Cool Down
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 13, 2021
Male Clients
Female Clients
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