Wednesday

CrossFit Grays Harbor – NC30View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout paceWorkoutMetcon (8 Rounds...

Wednesday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills to get athletes started 25 feet each: High Knees Butt Kickers Side Shuffle Over/Under the Fence 200m run Then get DBs out… 1 ROUND 10 Scap Pull-Ups 10 Scap Push-Ups 10...

Wednesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB DeadliftsStrengthMetcon (Weight)3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score...

Wednesday

CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP 10 DB Press 20...
WORKOUT OF THE DAY