CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
()
A. CONDITIONING
Pizza Party Warm-up (No Measure)
5 min. Free Stretch
Pizza Party – 4 min
Take ab mat and put on the palm of your hand (not allowed to touch anything but your hand). If your pizza or ab mat is knocked off your hand do 10 air squats