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Components
Metcon
Settings
Location
(All)
BearwaldenCrossfit
Program
BEAR COMP TRAIN
Comp Class
CrossFit
Crossfit Kids Gymnastics
Crossfit lifestyle Plan
Crossfit Teens
Gymnastics
Hyrox Class
Kids
L.I.F.E
North Essex Weightlifting Club
Nutrition Education Plan
Open Gym
Remote Gym Programming
Small Group PT
Teens Crossfit +
Weightlifting
Date
Workout
Crossfit - BearwaldenCrossfit
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 8:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Crossfit
A: Metcon (No Measure)
The Warmer (15 TC)
3 Rounds
10/15 Cal Row
10 Goblet Squats
20m Bear Crawl
20m Crab Crawl
20m Lunge
30 Star Jumps
20/Es leg Swings
Any Remaining time =
Prep For Run
B: Metcon (AMRAP - Reps)
For Time: Teams of 3
P1 + 2 Max Cal Row (20Min TC)
P3 - 8 Rounds of: (Each)
9 Db Squat Clean
6 Db Box Step Overs
+
1 Mile/ 800m Team Run Buy Out ( All Members Must Run Holding a Band Through the entire Run)
+
Find a heavy 10 RM Back For the Day between your Team
+
60s max Reps Each @ 75% of that weight
Score = Cal / weight + Total Reps
*Notes
Split the Row down how-ever you like
*1 Person Must complete all 9 Rounds Before tagging in the next person
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Male Clients
Female Clients
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