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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Teens-camp
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
Grab a partner and a Barbell!
1 ROUND EACH…
P1: AMRAP of...
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2: Run 400m
When P2 returns from Run, switch!
Into…
2 ROUNDS EACH...(need a barbell!)
P1: AMRAP of...
5 Romanian DL
5 Hang Muscle Clean
5/5 Elbow Punches
P2: 15 Burpees
When P2 finishes Burpees, switch!
Partner Workout
Metcon (Time)
IN TEAMS OF 2...
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (165/115)|(115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
Finisher
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 01, 2020
Male Clients
Female Clients
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