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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Saturday - 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
Saturday
Warm-up
AMRAP X 5 MINUTES
200m Row or 100m Run
30 Mountain Climbers
20 Jumping Jacks
10 Plate or 10 DB Deadlifts
Strength
Metcon (Weight)
3 SETS
P1 - 20 Front Rack Lunges*
P2 - MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
(Score is Weight)
Strength - HOME
Metcon (Weight)
3 SETS
20 DB Front Rack Lunges
1:30 Plank Hold
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Calories)
IN TEAMS OF 2...
AMRAP x 14 MINUTES
P1 Completes...
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-downs
P2 Completes...
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
(Score is Cals)
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
WORKOUT
AMRAP x 14 MINUTES
200m Run
12 DBL DB G2OH
10 DB Front Rack Lunge
8 Up-Downs
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 09, 2020
Male Clients
Female Clients
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