CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single Unders

10 Right Leg SU

10 Left Leg SU

20 Alternating Legs SU

10 Left/Right Hop SU

10 Forward/Back Hop SU

:20 Single + Single + High Jump

10 Single Tap Penguin Hop

10 Double Tap Penguin Hop

:20 Single + Single + Double

:20 Double Under Practice*

Into…

2 ROUNDS

10 Good Morning w/Dowel

10 Alt Groiner

10 Glute Bridge

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Workout

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Strength

CFGH Deadlift Ladder (AMRAP – Reps)

EMOM

Every Minute on the Minute complete 2 deadlifts, increase to next weight until failure, or you have completed the final 2 Deadlifts @ 385/345. Score is number of reps completed.

*Enter Deadlift in Extra Performance.

2 Deadlifts 65/53

2 Deadlifts 95/65

2 Deadlifts 115/95

2 Deadlifts 135/115

2 Deadlifts 155/135

2 Deadlifts 185/155

2 Deadlifts 205/185

2 Deadlifts 225/205

2 Deadlifts 275/225

2 Deadlifts 295/275

2 Deadlifts 315/295

2 Deadlifts 345/315

2 Deadlifts 385/345

WORKOUT OF THE DAY