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Components
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Thursday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Thursday
Warm-up
3 SET (6:00 HARD CAP)
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
3-5 Strict Toes to Bar
Into...
3 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
500/400m Row
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row
15 Ring Rows
*L+R = 1 Rep
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 14, 2021
Male Clients
Female Clients
1
Gwendolyn
Point
CrossFit: 8:30 AM
5 + 1
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