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Components
Metcon
Metcon
Metcon
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
A. CONDITIONING
Metcon (Distance)
3 SETS
10:00 Run, Bike or Row
-Rest 3:00 Rest b/t Sets-
(Score is Distance)
B. 60:00 GPP
Warm-up
AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-Ups
5/5 Single Arm DB Bent Over Rows
10 Scap Pull-ups or Shoulder Shrugs
:30 Hollow Hold
Strength
Metcon (Weight)
5 x 3
Weighted Strict Pull-up
(Score is Load)
Workout
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Box Jumps (24/20)
MIN 3 - Gymnastics Pull (Athlete Choice)*
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3 ROUNDS
2/2 DB Turkish Get-Up
15 Slow Ring Rows
10 Slow DB Upright Rows
(Score is Load)
Metcon (Weight)
E2MOM x 14 MINUTES
1 Push Jerk + 2 Split Jerk
(Score is Load)
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1-5 - 10 Strict HSPU
MIN 6-10 - 5 Burpee MU
MIN 11-15 - 7 C2B + 7 TTB
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 07, 2020
Male Clients
Female Clients
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