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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (1/10)
Workout
Tuesday
Warm-up
3 ROUNDS
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
Into…
2 ROUNDS
10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
Strength
Metcon (Weight)
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into...
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
KG BB 1: (85/60)|(60/42.5)
KG BB 2: (100/70)|(70/55)
Cool Down
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2021
Male Clients
1
Dr. Ryan
Farrer
CrossFit: 6:00 AM
225 lbs
Female Clients
1
Lauren
Atwood
5:30pm CrossFit
205 lbs
2
Isarai
Thieme
CrossFit: 4:30 PM
155 lbs
20db
3
Jenna
Hensley
CrossFit: 6:00 AM
125 lbs
4
Dani
Andrews
CrossFit: 12:00 PM
105 lbs
5
Megan
McLean
5:30pm CrossFit
155 lbs
5
Nicole
McEntyre
5:30pm CrossFit
155 lbs
6
Tessie
Lang
CrossFit: 4:30 PM
115 lbs
7
Carla
Johnson
5:30pm CrossFit
105 lbs
8
Tamara
Lyn
CrossFit: 12:00 PM
95 lbs
9
Carla
Zenner
CrossFit: 12:00 PM
65 lbs
Scaled
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