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Components
Pull-ups
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
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
LINE DRILLS
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.
ON A 5:00 RUNNING CLOCK...
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
-Immediately into-
ON A 5:00 RUNNING CLOCK…
400m Jog
AMRAP In Remaining Time...
10 Scap Push-Ups
5 Up-Downs
10 Scap Pull-Ups
5/5 SA Tempo DB Bent Over Row (30X1)
Strength
Pull-ups (Max Strict Pull-Ups)
Pull-ups
2 SETS
Max Strict Pull-Ups*
*Dropping from the bar ends the set.
-Rest as Needed b/t Sets-
(Score is Reps)
Workout
Metcon (AMRAP - Rounds and Reps)
EMOM x 25 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of 6 Alt. Single DB Up-Down Devil's Press (50/35)|(35/20) + 6 Chest to Bar Pull-Ups
MIN 5 - Rest
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, April 11, 2021
Male Clients
Female Clients
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