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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Sunday - 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
Sunday
Warm-up
IN TEAMS OF 2 (OR SOLO) …
2 ROUNDS
P1: 200m Med. Ball Run
P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back
Extended Warm-up
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 5 Back Squats*
MIN 2 - :40 Row**
*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.
**Increase pace each set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1500m/1200m Row
20 Back Squats (135/95)|(95/65)
1000m/800m Row
15 Back Squats
500m/600m Row
10 Back Squats
-Hard 20:00 Cap-
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
2000m Row
40 Back Squats (135/95)|(95/65)
1500m Row
30 Back Squats
750m Row
20 Back Squats
*Partners will switch every 250m. Split Back Squats as needed.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 27, 2020
Male Clients
Female Clients
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