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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
Monday - 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
Monday
A. CONDITIONING
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 - 200m Run
MIN 2 - 250m Row
MIN 3 - 200m Ski
(No Measure)
B. 60:00 GPP
Warm-up
EMOM x 8
Min 1 -- 8/6 Cal Bike + Groiners
Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Skill Prep Session for Rope Climb
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
15/10 Cal Bike
30 Double Unders
10 Thrusters (95/65)|(65/45)
2 Rope Climbs*
*Legless optional for one or both rope climbs.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 10 MINUTES
3 Clean and Jerks (225/155)
(Score is Load)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 11, 2020
Male Clients
Female Clients
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