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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
Saturday - 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
Saturday
Warm-up
2 ROUNDS (7:00 CAP)
200m Jog
3 Hang Muscle Cleans
4 Push Press to Behind the Neck Push Press (Up & Overs)
6 Alt. Reverse Lunges (Empty Barbell Optional)
4/4 Single Arm Ring Rows
Strength
Metcon (Weight)
20-15-12-10-10*
Wide Grip Bent Over Rows
10-10-10-10-10
Supinated Ring Rows
*Start light and build to a heavy set of 10 for today.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
200m Run*
16 Back Rack Lunges (95/65)|(65/45)
12 Feet Elevated Ring Rows
*Run increases by 100m every round, 200-300-400 etc…
(Score is Rounds + Reps)
KG BB: (45/30)|(30/20)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
100m Run
10 Back Rack Lunges (95/65)|(65/45)
8 Feet Elevated Ring Rows
*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.
(Score is Rounds + Reps)
KG BB: (45/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 16, 2021
Male Clients
Female Clients
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