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Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
CrossFit Monthly Challenge
DROP IN ONE WEEK +
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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):
0 (0/0)
Workout
Thursday
Warm-up
3 SETS
5 Inch Worms + Push-Up
10 Scap Pull + Ring Rows
10 BB Strict Press
:30 Hollow Hold
:30 Cardio Choice (Bike / Row / Run / Ski)
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 - 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 - Cardio of Choice (Moderate)**
Immediately Into...
EMOM x 10 MINUTES
MIN 1 - 10 Strict Press (Athlete Choice, Light-Moderate)
MIN 2 - Cardio of Choice (Moderate)**
Immediately Into...
EMOM x 10 MINUTES
MIN 1 - 50 Russian Twists (Weighted Optional)
MIN 2 - Cardio of Choice (Moderate)**
*Workout for Quality
**Cardio of Choice = Run / Row / Bike / Ski for Equivalent 1:00 Effort. Athlete may alternate between options.
(No Measure)
Cool Down
FOR RECOVERY
5:00 Foam Rolling Mid-Upper Back
(No Measure)
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Whiteboard:
Thursday, May 20, 2021
Male Clients
Female Clients
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