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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - 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
Saturday
Warm-up
3 ROUNDS
:45 Legs Only Bike*
10 KB Sumo Deadlifts**
:30 Wall Sit
10 Alt. SLOW Plank Shoulder taps
:15 ACTIVE Bar Hang
*2nd Round: Arms Only; 3rd Round: Legs + Arms
**2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings
Workout
Metcon (Time)
4 ROUNDS FOR TIME
40/30 Cal Bike
30 Sit-Ups
20 KB Swings (70/53)|(53/35)
(Score is Time)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
40/30 Cal Bike
40 Sit-Ups
40 KB Swings (70/53)|(53/35)
*While completing Cal Bike, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Finisher
Metcon (AMRAP - Reps)
10 SETS (:20 ON/ :10 OFF)
Max DB Floor Press (Athlete Choice)
(Score is Total Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 15, 2021
Male Clients
Female Clients
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