CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Plate Jumps :30 Max Plate G2OH STATION 2 :30 Max Up-Downs :30 Max Shoulder Taps STATION 3 :30...
CrossFit Grays Harbor – At-Home WorkoutsView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Bike/Run/Row/Mountain Climbers 5 Plank to Down Dog + 5 Scap Push-Ups :20 Hollow HoldWorkoutMetcon (AMRAP – Reps)EMOM x 15 MINUTES MIN 1 –...
CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row or :30 High Knees + :30 Butt Kickers 6 T Push-ups with :02 Pause in the T Position* 8 DB Strict Press 10 Lateral Jumps Over DB * T Push-up is a normal Push Up, with a...
CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 12 MINUTES 15/12 Cal Row (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB or DB Bent Over...
CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3-4 ROUNDS W/ SINGLE KB or DB 10 KB or DB Romanian DL 5/5 Single Arm KB or DB Bent Over Rows :15 Left Arm DB Front Rack Hold :15 Left Arm DB Overhead Hold :15 Right Arm DB Front...
