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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
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):
4 (1/3)
Workout
Friday
Warm-up
AMRAP x 10 MINUTES*
3 Inch Worm + Push Up
10 Scap Push Ups
20 Alt. Shoulder Taps
10 Tuck Ups
10 Scap Pull Ups
10 Kip Swings
*This should be a slow and intentional Warm Up...not looking for max rounds
Workout
Metcon (Time)
FOR TIME
21-18-15-12-9-6-3
Deficit or Hand Release Push-Ups*
Box Jumps (24/20)
Toe to Bar
*Option to setup Push-Up with deficit on plates or DBs.
(Score is Time)
Finisher
Metcon (No Measure)
TABATA (8 SETS, :20 ON / :10 OFF)
MOVT 1 - Russian Twists
MOVT 2 - Superman Hold
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 12, 2020
Male Clients
1
Mike
Machowek
CrossFit: 4:30 PM
14:51
Female Clients
1
Kavina
Brown
CrossFit: 6:00 PM
12:35
2
Megan
McLean
CrossFit: 6:00 PM
13:30
Knee push ups Box step ups Ab mat sit-ups
3
Karla
Smith
CrossFit: 6:00 AM
20:00
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