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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
Monday - 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
Monday
Warm-up
2 ROUNDS
100ft Side Shuffle (50ft down/back)
30 Crossbody Mountain Climbers
15 Shoulder Taps
Into…
2 ROUNDS
7/7 SA KB Suitcase Deadlifts
10 KB Around the Worlds
5 Tempo Push-Ups (2121)
Into…
2 ROUNDS
100m Run
6 Tempo Push-Ups (2121)
:20 Single Arm KB Suitcase Hold*
*R1 complete on Right Side, R2 complete on Left Side.
Strength
Metcon (Weight)
3 SETS*
12 DB Front Raises (Athlete Choice)
12 DB Lateral Raises
12 DB Reverse Flyes
-Rest 1:30 b/t Sets-
*Sets are meant to be light and unbroken. Break as needed b/t movements.
(Score is Weight)
Workout
Metcon (Time)
EVERY 2:30 FOR 5 SETS*
200m Run
15 Strict Dips**
Max DBL KB Suitcase Hold (70/53)|(53/35) in time remaining
-Rest :30 b/t Sets-
*Run & Dips must be completed within 1:30.
**Athletes can use Bench, Box or Rings.
(Score is Longest KB Hold Time)
KG KB: (32/24)|(24/16)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 14, 2021
Male Clients
Female Clients
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