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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - 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
Saturday
Warm-up
AMRAP x 5 MINUTES
:30 Row
4/4 Single Arm Supinated Ring Row
5 (Deficit Optional) Push-ups
6 Alt. DB Renegade Rows
Strength
Metcon (No Measure)
EVERY 3:00 x 4 SETS
10 Chin-ups or 15 Supinated Ring Rows
15 Straight Arm Banded Lat Pull-Downs
20 Banded Tricep Push-Downs
(No Measure)
Workout
Metcon (AMRAP - Reps)
ON A 3:00 CLOCK...
Max Cal Row
-1:00 Rest-
3 SETS FOR MAX REPS
1:00 - Deficit Push-ups
1:00 - DB Renegade Rows (35/20)|(20/15)*
-1:00 Rest-
ON A 3:00 CLOCK...
Max Cal Row
*1 Rep Renegade Row = 1 Row L + 1 Row R
(Score is Reps)
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Saturday, June 20, 2020
Male Clients
Female Clients
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