CrossFit Grays Harbor – CrossFit

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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)

***COVID Substitution: 2000m Row or 4000m Bike

“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)

WORKOUT OF THE DAY