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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
5:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (3/8)
Workout
Friday
Warm-up
2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders
MOVT 2 - Reverse Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders
MOVT 2 - Forward Lunges
Into…
2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders
MOVT 2 - Air Squats
*1 Set= both movements.
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice
(No Measure)
Workout
Metcon (Time)
FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees
*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist
(Score is Time)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 21, 2021
Male Clients
1
Dr. Ryan
Farrer
CrossFit: 6:00 AM
17:53
2
Alex
Barene
CrossFit: 12:00 PM
10:30
Up downs
3
Jason
Hatley
CrossFit: 4:30 PM
12:25
24 in box steps no weight Knee burpees
Female Clients
1
Madi
Niemi
CrossFit: 9:00 AM
9:39
Boring
2
Sarah
Lynch
CrossFit: 12:00 PM
11:46
35# 20inch box
3
Brenda
Cardenas
CrossFit: 9:00 AM
15:09
4
Jenna
Hensley
5:30pm CrossFit
13:08
Singles 20#
5
Patricia
Raya
CrossFit: 4:30 PM
15:13
6
Megan
McLean
5:30pm CrossFit
17:09
25#, singles. Shoe change too
7
Carla
Zenner
CrossFit: 9:00 AM
17:58
8
Nicole
McEntyre
5:30pm CrossFit
19:55
25# DB singles
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