CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6 Body Weight Good Mornings*

6 Up-Down/Burpee Broad Jumps

6 Cal Bike

6 Alt. Forward Lunges

6 Alt. Reverse Lunges

*Focus on the HINGE pattern with these!

Post-Workout Strength

Metcon (Weight)

3 SETS*

10 DB Hammer Curls

20 DB Hammer Curls

:30 Single DB Gun Hold

*10 Reps should be heavy, drop 50% into the 20 reps, use one of the heavy DB’s for the Gun Hold.

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Slam Balls (20/10)

25 Walking Lunges

20 Russian KB Swings (70/53)|(53/35)

15/12 Cal Bike

10 Burpees

(Score is Time)

WORKOUT OF THE DAY