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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
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
Warm-up
AMRAP x 7 MINUTES
12 Walking Lunges*
10 Barbell Elbow Punches
8 Tuck-Ups
6 Scap Pull-Ups
4 Kip Swings
*At 3:30 Athletes can switch to FR Barbell Lunges.
Extended Warm-up
Metcon (No Measure)
3 SETS
5 Kip Swings
+
3 Kipping Knees to Chest or Toes to Something
+
3 Toes to Bar
*Between each Set complete 6 Front Rack Lunges. Increase weight each set and finish the final set at workout weight.
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
16 Toes to Bar
8 Alt. Front Rack Lunge (115/75)|(75/55)
:30 Front Rack Hold
8 Alt. Front Rack Lunge
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 27, 2021
Male Clients
Female Clients
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