CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

40 Double Unders

5 Toes to Bar

7 Power Snatch (115/75)

5 Toes to Bar

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS

LINE DRILL MOVEMENTS (25ft Each)*

Toe Walk

Leg Swings

High Knees

Butt Kickers

*See Teaching for more options to include in Line Drill.

Into …

AMRAP x 5 MINUTES

16 Alt Cossack Squats

14 Step-Ups

10 Air Squats

Workout

Metcon (Time)

FOR TIME

60 Air Squats

800m Run

60 Air Squats

60 DB Step-Up (50/35)|(35/20)*

*24/20″ Box

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Flutter Kicks

1:00 DB Hollow Hold

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walking or Single or Double DB OH Walking Lunges*

*We know HS walking will show up in the Open. If you don’t have this skill, you must be working on it. OH Walking Lunges are a movement that we think will show up as well soon. Either way, practicing either will help the other. Focus where you need the most work.

(No Measure)

WORKOUT OF THE DAY