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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
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
A. CONDITIONING
Metcon (Time)
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
-Rest 2:00-
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
-Rest 2:00-
2 ROUNDS FOR TIME
7 Muscle-Ups
30 Kettlebell Swings (53/35)|(35/26)
20/15 Cal Row
(Score is Time)
B. 60:00 GPP
Warm-up
2:00 Cardio Choice
Into…
AMRAP x 8 MINUTES
10 Scap Push Ups
20 Shoulder Taps
10 Samson Lunges
10 Elbow Punches w/ Barbell
Workout
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 - :50 Up-Down Over Bar
MIN 2 - :50 Front Rack Lunges (155/105)|(115/75)
MIN 3 - :50 Barbell Front Rack Hold
MIN 4 - Rest
(No Measure)
Optional Finisher
Metcon (No Measure)
3 SETS
30 Deadbugs
30 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
NOT FOR TIME
60 Reps Strict Toes 2 Bar*
*Everytime you break perform a 2:00 Plank Hold.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 27, 2020
Male Clients
Female Clients
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