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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Teens-camp
Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
9:00am Saturday CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Saturday
Warm-up
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then...
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Partner Workout
Metcon (2 Rounds for reps)
IN TEAMS OF 3...
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 -- Back Squat (185/125)|(135/95)**
STATION 2 -- Cal Bike
STATION 3 -- Toe to Bar
STATION 4 -- Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 08, 2020
Male Clients
1
Octavio
Alejandre
9:00am Saturday CrossFit
191 Total Reps
2
Jason
Hatley
9:00am Saturday CrossFit
220 Total Reps
Female Clients
1
Megan
Bergeson
9:00am Saturday CrossFit
210 Total Reps
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