CrossFit Grays Harbor – At-Home Workouts

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt Plank Walkouts*

5/5 Single Leg Backpack RDL

6/4 Cal. Bike or :30 High Knees

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike (increase pace each set)

MIN 2 – :20 Single Arm Plank (L/R)

(Score is Bike Calories)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2-4-6-8-10…

Hand Release Push-Ups

Cal Bike

Double KB Suitcase Deadlift

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2-4-6-8-10…

Hand Release Push-Ups

Alt. Jumping Lunges

Backpack Sumo Deadlift

(Score is Rounds + Reps)

WORKOUT OF THE DAY