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Components
Metcon
Settings
Location
(All)
CrossFit Grays Harbor
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Monday - CrossFit Grays Harbor
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:00 PM
CrossFit: 4:30 PM
CrossFit: 6:00 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
Monday
Warm-up
EMOM x 8
Min 1 -- 8/6 Cal Bike + Groiners
Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Skill Prep Session for Rope Climb
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
2 Rope Climbs*
*Legless optional for one or both rope climbs.
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 11, 2020
Male Clients
1
Jim
Boora
CrossFit: 4:30 PM
5 + 0
2
Bob
Barene
CrossFit: 12:00 PM
3 + 20
DU progress!
3
Aaron
Vessey
CrossFit: 4:30 PM
3 + 75
4
Russell
Bates
CrossFit: 12:00 PM
3 + 15
#65
Female Clients
1
Karla
Smith
CrossFit: 12:00 PM
4 + 0
Rope climb work on feet
1
Kavina
Brown
CrossFit: 3:00 PM
4 + 0
1
Lauren
Atwood
CrossFit: 6:00 PM
4 + 0
65# thrusters Singles Rope technique
2
Megan
McLean
CrossFit: 6:00 PM
3 + 0
25#Thrusters 30 singles Rope technique
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