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Components
Metcon
Settings
Location
(All)
CrossFit Upper Keys
Program
CrossFit
NCGO
NCMETCON
NCX
OPEN GYM
Date
Workout
Thursday - CrossFit Upper Keys
Class
(All)
CrossFit: 5:45 AM
CrossFit: 7:00 AM
CrossFit: 8:30 AM
CrossFit: 11:00 AM
CrossFit: 3:30 PM
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
Thursday
Warm-up
AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
Into…
AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Cool Down
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 06, 2021
Male Clients
Female Clients
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