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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
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
PARTNER WARM-UP
AMRAP x 5 MINUTES
P1: Row
P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)
Workout
Metcon (AMRAP - Reps)
IN TEAMS OF 2...
AMRAP x 16 MINUTES
P1 - 250m/150m Row
20 Slam Balls
P2 - MAX Box Jump OR Step Overs
(Score is Total Box Jump Overs)
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
250m/150m Row (1:00 Cardio)
20 Backpack Ground to Overhead
20 Walking Lunges*
*Backpack worn on Back
(Sore is Total Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS EACH
P1 - 8 Rower Pike-Ups (or 10-15 V-Ups)
P2 - MAX Russian Twists w/slam ball
(Score is Total Russian Twists)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 30, 2020
Male Clients
Female Clients
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