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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
Sunday - 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
Sunday
Warm-up
2-3 ROUNDS (7 MINUTE CAP)
:30 Row
5/5 SA KB Deadlifts
10 Hollow Rocks and/or 10 Glute Bridge-Ups
5/5 SA KB Upright High Pulls
10 Alt. Lunges
5/5 SA KB Push Press w/:03 Hold Overhead every rep
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build to a Heavy set of Complex...
1 SA KB Deadlift*
1 SA KB SDHP
1 SA Russian KBS
1 SA KB Cleans
1 SA KB Push Press
*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Row
20 Russian KBS (53/35)|(35/26)
20 Walking Lunges
20 Up-Downs
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, June 14, 2020
Male Clients
Female Clients
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