CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run + Max Up-Downs

MIN 2 – 10 Air Squats + Max Plank Hold

Into…

1 ROUND

10 Groiners

10 Bootstrappers*

10 Good Morning

Into…

1 ROUND

6 Body Weight Kang Squats**

6 Body Weight Cossack Squats

6 Tempo Goblet Squats (2211)

*Athletes will grab toes, with legs straight, and drop to the bottom of the Squat. The athlete will spend :03 seconds in the bottom of the Squat before straightening their legs again and repeating.

**Complete a Good Morning (slight bend of the knees with a hinge forward to stretch the hamstrings) and then drop to a Squat. From there hips rise to the top of the Good Morning and then you will stand up before repeating the process.

Strength

Back Squat (10×4)

EMOM x 10 MINUTES

4 Back Squats*

*Increase weight every other round. Keep weight moderate.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

6 Tempo Goblet Squats (32X1)

(Score is Weight)

Workout

“THE REGULATOR” (Time)

FOR TIME

750m Row

10 Thrusters (95/65)

500m Row

20 Thrusters

250m Row

30 Thrusters

Workout – HOME

Metcon (Time)

FOR TIME

600m Run

15 DB Thrusters

400m Run

25 DB Thrusters

200m Run

35 DB Thrusters

(Score is Time)

WORKOUT OF THE DAY