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Components
Thruster
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 (7 MINUTE CAP)
50m Shuttle Run
10 Air Squats
50m Shuttle Run
10 Push-ups
50m Shuttle Run
10 Kang Squats
Strength
Thruster (5-5-5-5-5-5-5)
Thruster
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 04, 2019
Male Clients
Female Clients
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