CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Cleans (50/35)|(35/25)

1:00 Cal Bike

-Rest 1:00 b/t Sets-

*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.

(Score is Reps)

WORKOUT OF THE DAY