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Components
Back Squat
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
Warm-up
GENERAL WARM-UP
AMRAP x 5 MINUTES
:30 Jumping Jacks
:30 Good Mornings
:30 Mountain Climbers
:30 Lunge + Twist
:30 Shoulder Taps
SPECIFIC WARM-UP
1 ROUND (4:00 CLOCK)
25’ Walking Elbow to Instep
25’ Toe Walks
25’ Kang Squats*
25’ Heel Walks
25’ Air Squats*
25’ Slow Straight Legged Bear Crawl
Into…
2 ROUNDS FOR QUALITY (4:00 CLOCK)
8 Tempo Barbell Back Squats (22X1)**
10 Scap Push-ups
10 Kip Swings
*For both the Kang Squats & Air Squats, perform 1 rep of the movement, take 1 step forward and repeat until 25’ has been covered.
**Can complete w/ empty barbell or light weight.
Strength
Back Squat (6-6-6)
Back Squat
6-6-6*
Back Squats
*Build to a Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
10 Front Squats (95/65)|(65/45)
8 Toes to Bar
(Score is Time)
KG BB: (42.5/30)|(30/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 29, 2021
Male Clients
Female Clients
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