CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF)

Jump Rope*

*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups

5 Inch Worm + Push-Up

:20 Hollow Body Hold

5/5 Single Arm DB Sumo DL

Into …

2 ROUNDS

5 Kip Swings

:20 HS Hold (or :30 Plank)

10 Hollow Rocks

5 Pike Push-Ups

5/5 Single Arm DB Swing

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)**

24 Double Unders

*Alternate arms each rep, feet can split any way.

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

WORKOUT OF THE DAY