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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
Special Event Sign Up
Sports Recovery Room
Teens-camp
Date
Workout
Thursday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Thursday
Warm-up
EMOM x 6 MINUTES
MIN 1 - :45 Bike (EZ → Mod → Hard)
MIN 2 - :20 SA Ring Row R / :20 SA Ring Row L
Into…
2 SETS
:15 ON/ :15 OFF
MOVT 1 - Hollow Hold
MOVT 2 - Close Grip Active Bar Hang
MOVT 3 - Ring Row
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
25/20 Cal Bike
2 Rope Climbs
100m Single KB Suitcase Carry (53/35)|(35/26)
2 Rope Climbs
20 KB Hollow Flutter Kicks*
*L/R = 1 Rep
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 08, 2021
Male Clients
1
Austin
Hatley
CrossFit: 4:30 PM
4 + 25
2
Ryan
Farrer
CrossFit: 6:00 AM
4 + 0
3
Lyle
Bowe
6:30pm CrossFit
2 + 28
Ended after suitcase carry
Female Clients
1
Madi
Niemi
CrossFit: 6:00 AM
4 + 4
2
Private
CrossFit: 6:00 AM
5 + 4
3
Megan
McLean
5:30pm CrossFit
4 + 0
Ground rope pull
3
Tessie
Lang
CrossFit: 4:30 PM
4 + 0
Metcon (AMRAP - Rounds and Reps) AMRAP x 20 MINUTES 25/15 Cal Bik...
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