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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - 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
Wednesday
Warm-up
TABATA (:20 ON/ :10 OFF)
Movement 1 - Toe tap to medicine ball or backpack
Movement 2 - Air Squats to medicine ball
Movement 3 - Alt. Plank rolls w/medicine ball or alternating taps to backpack
Movement 4 - Reverse bodyweight lunges
Workout
Metcon (AMRAP - Reps)
AMRAP x 14 MINUTES
4-8-12-16-20...etc
Med Ball Squat Cleans
Med Ball Reverse Lunges
Alt. Plank Med Ball Taps
(Score is Total Reps)
Workout - HOME
Metcon (AMRAP - Reps)
AMRAP x 14 MINUTES
4-8-12-16-20 ...
Backpack Squat Cleans
Backpack Alt. Reverse Lunges
Alt. Plank Backpack Taps
(Score is Total Reps)
Optional Finisher
Metcon (No Measure)
2:00 Barbell Quad Smash/Side or Couch Stretch
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 20, 2020
Male Clients
Female Clients
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