CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :50 Max Double Unders
MIN 2 – 15 Up-Down Box Jump Overs (24/20)
MIN 3 – 25′ Handstand Walk
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips
Workout
Metcon (Time)
EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/10)
400m Run
-Rest Remaining Time b/t Sets-
(Score is Time)
Cool Down
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
4:00 Foam Roll Lats and Upper Back
into…
4:00 of Flow Stretching
– Cobra Stretch
– Child’s Pose
– Pigeon (L/R)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
200m Run
20 Single DB Burpees
200m Run
40 Single DB Step-Ups (24/20)*
200m Run
20 Single DB Burpees
*DB can be held any way for the Step-Ups.
(Score is Rounds + Reps)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically target the upper back, shoulders, and lats / 10:00 indivvidual focus on anything that needs work.
(No Measure)