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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
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
Friday
Warm-up
400m Team Run…leave no athletes behind! Run as a group.
into...
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into...
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into...
200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Rick
M
CrossFit: 4:30 PM ( Cross...
7:50
2
Mike
Machowek
CrossFit: 9:00 AM
9:49
Female Clients
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