CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

10 Alt Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

3 SETS

20 Alt Reverse Lunges*

:20 False Grip Ring Row Hold

:20 Ring Support Hold

*Switch to 20 Alt Cossack Squats for last round

Strength

Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Pistol Squats or 40 Air Squats

6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

Metcon (Time)

Optional WOD

DANI’s 500

100 sit ups

100 lunges

100 pushups

100 air squats

100 double unders

Then row 1 mile

WORKOUT OF THE DAY