CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on your Baseline tests.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Knee to Chest

25ft Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

25ft Alt Single Leg Skip

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Scap Push-Ups

10 Groiners

Into…

1 ROUND

5 Ring Rows

5 Knee Push-Ups

10 Air Squats

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)

12/12 Tempo Supported DB Row (2111)(Athlete Choice)

1:00 DB Front Rack Hold

30 Controlled AbMat Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Goal – Intentional work with light to moderate loads. This effort is not meant to produce an intensity response for comp athletes. Find and know your positions in each movement. Flow and use this workout to help build strength and awareness.

WORKOUT OF THE DAY