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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
9:00am Saturday CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Saturday
Warm-up
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP - Rounds and Reps)
ON A 10:00 RUNNING CLOCK...
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps -- Add Cals to Reps)
Cool Down
FOR RECOVERY
8:00 of Flow Yoga or Stretching
A. CONDITIONING
5 min. Free Stretch
Pizza Party - 4 min
Take ab mat and put on the palm of your hand (not allowed to touch anything but your hand). If your pizza or ab mat is knocked off your hand do 10 air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 18, 2020
Male Clients
1
Kyler
Kuhl
9:00am Saturday CrossFit
0 + 0
Female Clients
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