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Components
Metcon
Back Squat
"GIVE"
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)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday
A. CONDITIONING
Metcon (Distance)
3 SETS
10:00 Run, Bike, or Row
-Rest 2:00 b/t Sets-
(Score is Distance)
B. 60:00 GPP
Warm-up
AMRAP x 8 MINUTES
10 V-Ups
8 Air Squats
6 Push Press w/ empty barbell (or DBs)
4 Bodyweight Kang Squats*
*Kang Squat- Goodmorning + Squat + Goodmorning + Stand
Strength
Back Squat (1x2)
Back Squat
ON A 20:00 RUNNING CLOCK...
Build to Heavy 2-Rep Back Squat
(Score is Load)
Workout
"GIVE" (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9-12...
Toe to Bar
Thruster (95/65)|(65/45)
Box Jump (24/20)
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 9 MINUTES
3 Push Press
(Score is Load)
Metcon (No Measure)
EVERY :20 x 20 SETS
2 sHSPU
(No Measure)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
10 Push-Ups
7 TTB
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 21, 2020
Male Clients
Female Clients
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