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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
Tuesday - 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
Tuesday
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK...
Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.
(No Measure)
B. 60:00 GPP
Warm-up
2 ROUNDS
10 Alt Lunges
10 Inch Worms
10 Bodyweight Goodmornings
Into…
2 ROUNDS
10 Box Step Ups
10 Up-Downs
10 KB Deadlift
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*
*Step-Down Mandatory
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
20 Alt. Sit-Thrus
20 Perfect Crunches
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP - Reps)
3 SETS
Max Reps of Ring Muscle-Up*
*Do not go until "failure". End your set on your last clean Muscle-Up. No forced reps.
-Rest as Needed b/t Sets-
(Score is Reps)
Metcon (No Measure)
NOT FOR TIME
800m Double KB Farmer Carry (70/53)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 16, 2020
Male Clients
Female Clients
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