CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON, :10 OFF)*

Jump Rope:

– Single Unders

– Alt Feet (Running in Place)

– Backwards Single Unders

– Double Unders

*Switch movement every 2 sets

Into…

4 SETS

10 Scap Push-Ups

10 Push-Up to Pike

10 Elbow Punches

10 Tempo Strict Press

Strength

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 – :45 Max Push Press (135/95)|(95/65)

Min 2 – :45 Max Cal Row

Min 3 – :45 Max Double Unders

MIn 4 – Rest

(Score is Lowest Round of Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back / Lats

(No Measure)

WORKOUT OF THE DAY