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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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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
PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!
PARTNER 1:
5 Squat Jumps
5 RDLs
5 Clean Pulls
5 High Pulls
5 Muscle Cleans
PARTNER 2: Row (Increasing effort each set...EZ, Mod, Hard)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
500m Row
60 Power Clean (135/95)|(95/65)
1000m Row
40 Power Clean (155/105)|(115/75)
1500m Row
20 Power Clean (185/125)|(135/95)
*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.
(Score is Time)
Cool Down
FOR RECOVERY
5:00 Flow Stretching*
*Suggested Flow…
Cobra Stretch
Pigeon (L-side)
Pigeon (R-side)
Seated Forward Fold
Rebound Recovery
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 15, 2020
Male Clients
Female Clients
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