CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row @24 s/m

10 Alt. Deadbugs

200m Jog

10/10 Split Squats

Into …

1 ROUND

1:00 Row @26 s/m

30 Hollow Flutter Kicks

200m Jog

10 Alt. Cossack Squats

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

400m Run

20 Hollow Rocks

500m Row

20 Alt. Lunges

WORKOUT OF THE DAY