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Components
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Sept 19 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
4pm Varsity
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Sept 19
Warm-up
A: Metcon (No Measure)
Tabata: 8 x 20s work/10s rest
#1) Single Unders
#2) Hollow Rocks
#3) Foam Rolling
– Set #1: IT Bands Right
– Set #2: IT Bands Left
– Set #3: Thoracic Spine
– Set #4: Lats Right
– Set #5: Lats Left
– Set #6: Quads Left
– Set #7: Quads Right
– Set #8: Thoracic Spine
Metcon
B: Metcon (Distance)
In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed
L2: (Double Under Attempts)
L1: (Single Unders)
Alternate Options:
Max Distance on Bike or Ski Erg
Max Distance Sledpull Powerwalk
Max Distance Run
Extra Credit
C: Metcon (No Measure)
4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 19, 2018
Male Clients
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
4317 meters
w/the hubby at home. I did DUs and he did singles 2:1
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