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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
At-Home Workouts
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
Warm-up
AMRAP x 4 MINUTES
5 Up-Downs
30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)*
*Can sub Backpack Front Rack Walking Lunge
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
6/6 Single Arm KB Front Rack Lunges
12 Lateral Burpee over KB
100' KB Overhead Carry
(Score is Rounds + Reps)
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
6/6 Backpack Front Rack Lunges*
12 Lateral Burpees over Backpack
100' Backpack Overhead Carry or 1:00 Backpack Gun Hold
*Perform 6 Lunges on one leg, then 6 Lunges on the other
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 28, 2020
Male Clients
Female Clients
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