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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (4/8)
Workout
Monday
Warm-up
200m Run
Into…
3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*
*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc...
(Score is Rounds + Reps)
BB KG: (42.5/30)|(30/20)
Post-Workout Strength
Metcon (Weight)
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-
(Score is Weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 26, 2021
Male Clients
1
Russell
Bates
CrossFit: 3:30 PM
4 + 24
2
Ben
Barene
5:30pm CrossFit
4 + 16
3
Mike
Machowek
CrossFit: 3:30 PM
4 + 1
Rowed
4
Lyle
Bowe
CrossFit: 4:30 PM
3 + 24
Box dips
Female Clients
1
Brenda
Cardenas
CrossFit: 9:00 AM
4 + 19
Ran
2
Chrissy
Boice
CrossFit: 3:30 PM
3 + 15
Strict Ring Dips
3
Tamara
Lyn
CrossFit: 12:00 PM
5 + 0
Box dips
4
Jenna
Hensley
CrossFit: 9:00 AM
4 + 24
Box dips Row
5
Kavina
Brown
6:30pm CrossFit
4 + 12
6
Becky
Elder
CrossFit: 4:30 PM
4 + 10
65#, toe touch box dips, run
7
Megan
McLean
5:30pm CrossFit
3 + 24
65#, single box dip
8
Cristen
Rogers
CrossFit: 3:30 PM
3 + 9
RX crap form doesn’t count
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