Show Workout in Full Screen
Auto Scroll Page
Components
"RANNIE"
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:00 PM
CrossFit: 4:30 PM
CrossFit: 6:00 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (7/2)
Workout
Monday
Warm-up
Line Drills - Each drill will be followed up by a jog back to the starting point, keeping athletes moving through this together, quickly.
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
Into…
2 ROUNDS
10 Scap Push-Ups
5 Push-Ups to Down Dog
5 Tempo Push-Ups (3111)
Extended Warm-up
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
(No Measure)
Workout
"RANNIE" (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 04, 2020
Male Clients
1
Russell
Bates
CrossFit: 4:30 PM
17:46
2
Jason
Hatley
CrossFit: 9:00 AM
18:47
3
Ryan
Farrer
CrossFit: 6:00 PM
20:45
4
Austin
Hatley
CrossFit: 4:30 PM
19:05
5
Lyle
Bowe
CrossFit: 4:30 PM
22:05
200M, singles
6
Kyler
Kuhl
CrossFit: 4:30 PM
23:18
7
Andy
Polmateer
CrossFit: 9:00 AM
26:23
Singles
Female Clients
1
Liezel
Bowe
CrossFit: 4:30 PM
22:05
200m, singles
2
Jenna
Hensley
CrossFit: 7:30 PM
25:03
Singles
Loading...
Powered By Wodify