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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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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):
0 (0/0)
Workout
Saturday
Warm-up
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
Strength
Back Squat (1x2)
Back Squat
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
Workout
Metcon (AMRAP - Reps)
3 SETS
ON A 5:00 RUNNING CLOCK...
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time...
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 04, 2020
Male Clients
Female Clients
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