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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
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
3 ROUNDS
8 Single DB Curl to Press
10 Single DB Tricep Extension
12 Single DB Hollow Flutter Kicks
20 Plank Shoulder Taps
*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep!
Workout
Metcon (AMRAP - Reps)
EMOM x 15 MINUTES
MIN 1 - :50 Up-Downs
MIN 2 - :25/:25 Mixed Grip Hold (Athlete Choice)*
MIN 3 - :50 Crossbody Mountain Climbers
*Mix Grip = Hold DB in Suitcase + Hold KB FR.
(Score is Up-Down Reps)
Finisher
Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES*
4 Single DB Curls (Athlete Choice)
4 Push-Ups
4 Slow Deadbugs
*Increase reps by 4 each full round.
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 04, 2021
Male Clients
Female Clients
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