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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
Friday - 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 ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
Friday
Warm-up
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts
Skill
3 SETS
50' HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
E4MOM x 16 MINUTES
MIN 1-4 - Run 800m
MIN 5-8 - AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
-Rest 4:00-
E2MOM x 10 MINUTES
MIN 1-2 - Run 200m
MIN 3-4 - AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 13, 2020
Male Clients
1
Andy
Polmateer
CrossFit: 9:00 AM
13 + 5
Bike, #35 db, #25 slam
2
Bob
Barene
CrossFit: 4:30 PM ( Cross...
10 + 3
35#
3
Jason
Hatley
CrossFit: 12:00 PM
9 + 0
Female Clients
1
Isarai
Thieme
CrossFit: 4:30 PM ( Cross...
15 + 11
2
Private
CrossFit: 4:30 PM ( Cross...
11 + 12
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