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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Thursday - 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):
8 (3/5)
Workout
Thursday
Warm-up
AMRAP x 5 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups
Into…
AMRAP x 5 MINUTES
10 Box Step Ups
:30 Row (Mod)
5 Kipping Swings
5 Hanging Knee Raises
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Cool Down
FOR RECOVERY
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 06, 2021
Male Clients
1
Lyle
Bowe
CrossFit: 4:30 PM
2 + 7
2
Andy
Polmateer
CrossFit: 9:00 AM
3 + 3
95# step ups
3
Bob
Barene
CrossFit: 4:30 PM
3 + 0
95#
Female Clients
1
Sarah
Lynch
CrossFit: 4:30 PM
2 + 26
95# Finished 800m 16t2b 2 box jumps in 3rd round
2
Megan
McLean
5:30pm CrossFit
3 + 6
60#, knee ups, step ups
3
Tamara
Lyn
CrossFit: 12:00 PM
3 + 3
Rx t2b/box jumps 45lbs lunges
4
Tessie
Lang
CrossFit: 4:30 PM
3 + 0
AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95...
5
Nicole
McEntyre
5:30pm CrossFit
2 + 47
55#, knee ups
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