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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
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
4 SETS (30 ON / 05 OFF)*
MOVT 1 - KB Deadlifts**
MOVT 2 - Single Unders
MOVT 3 - Shoulder Taps
* 1 SET equals all 3 MOVT
** Sets 3/4 Russian KB Swings
After completion of Warm-Up have athletes grab out a Box for the Strength section
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
8 Broad Jumps
12 Alt. Lateral Box Step-Overs
:45 Double Under Practice
-1:00 Rest b/t Sets-
(No Measure)
Workout
Metcon (AMRAP - Reps)
5 SETS FOR MAX REPS
1:00 - KB Swings (53/35)|(35/26)
-Rest :20-
1:00 - Double Unders
-Rest :20-
1:00 - Up-Downs
-Rest :20-
(Score is Reps)
KG KB: (32/24)|(24/16)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 02, 2021
Male Clients
Female Clients
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