Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Sunday - 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
Sunday
Warm-up
2 ROUNDS
5/5 Bodyweight Split Squats
:30/:30 KB Mixed Grip Hold
10 Bodyweight Alt. Step-Ups
5 Scap Push-Ups
Into …
2 ROUNDS
5/5 Mixed Grip KB Split Squats
10 Box Jump Overs
5 Push-Up Negatives
10 Glute Bridge-Ups
Strength
Metcon (Weight)
3 SETS FOR QUALITY
8/8 Mixed Grip KB Step-Ups*
1:00 KB Goblet Hold
*Hold light-moderate weight KB in the Front Rack, while you hold the heavier KB in the Suitcase position.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 MINUTES
20 Box Jump Overs (24/20)
20 KB Swings (53/35)|(35/26)
15 Push-Ups
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 06, 2020
Male Clients
Female Clients
Loading...
Powered By Wodify