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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Sunday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
4:00 Free Foam Roll
Immediately Into…
AMRAP x 6 MINUTES
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Optional) (2121)
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy Set of 5 Back Squats
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 SETS
20 Back Squats (135/95)|(95/65)
10 Toes to Bar
Immediately Into...
60 Burpees Over Bar
Immediately Into...
2 SETS
10 Back Squats (185/135)|(135/95)
20 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
Partner Workout Option
Metcon (Time)
FOR TIME
2 SETS
40 Back Squats (135/95)|(95/65)
20 Toes to Bar
Immediately Into...
120 Burpees Over Bar
Immediately Into...
2 SETS
20 Back Squats (185/135)|(135/95)
40 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 03, 2021
Male Clients
Female Clients
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