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Components
Bench Press
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Wednesday - 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
Wednesday
Warm-up
2 ROUNDS
:30 High Knees + :30 Butt Kickers
5 Body Weight Good Mornings
5 Leg Swings/Leg
Into …
2 ROUNDS
300m Run
5 Slam Ball Deadlifts + 5 Slam Ball Push Press
10 Burpees
10 Slam Ball Ground to Overhead
Strength
Bench Press (4x3)
Tempo (21X1)*
*Keep weight Moderate. Should be heavier than Week 3 4x3 weight.
(Score is Weight)
Week 6 of 8
Workout
Metcon (Time)
2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Slam Balls (30/20)|(20/10)
(Score is Time)
KG SB: (14/9)|(9/6)
Optional Cool Down
FOR RECOVERY
1:30 Twisted Cross (R)
:30 Down Dog
1:30 Twisted Cross (L)
:30 Down Dog
1:00 Corpse Pose
(No Measure)
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Whiteboard:
Wednesday, October 20, 2021
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