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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
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
A. CONDITIONING
No additional Conditioning.
B. 60:00 GPP
Warm-up
3 SETS
5 Inch Worms + Push-Up
10 Scap Push-Ups
10 Ring Rows w/ 1 sec Pause @ Top
10 Sumo KB Romanian Deadlifts
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
Workout
Metcon (Time)
FOR TIME
800m Run
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into...
800m Run
*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
(Score is Time)
KG KB: (24/16)|(16/12)
C. STRENGTH / GYMNASTICS
ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
Female Clients
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