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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
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
2 ROUNDS OF TABATA
16 ROUNDS; :20 ON // :10 OFF* (all movements will be completed 4 times)
MVMT 1 - Bike (or bodyweight Lunges)
MVMT 2 - Hollow Flutter Kicks
MVMT 3 - Bodyweight Split Squats (change lead foot every other round)
MVMT 4 - Front + Lateral DB Raises**
*During the :10 of "rest", have athletes hold a Glute Bridge-Up
** Front + Lateral Raise = One Front Raise + One Lateral Raise w/LIGHT DBs or Change Plates
Workout
Metcon (Calories)
EVERY 5:00 x 4 SETS
10/10 Single DB Goblet Split Squat (Athlete Choice)
15 Ring Face Pulls
10/10 Single Leg Glute Bridge-Ups
20 Alt. V-Ups
Max Cal Bike in Remaining Time...
(Score is Cals)
Post-Workout Strength
Metcon (Weight)
EMOM x 10 MINUTES*
MIN 1 - 12 Alt. DB Arnold Presses**
MIN 2 - :40 DB OH Hold
*Keep weight Moderate.
**Option to complete Seated or Kneeling.
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 14, 2021
Male Clients
Female Clients
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