CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

20 Shoulder Taps

Into…

2 ROUNDS*

10 Scap Pull-Ups

5 Tempo Ring Rows

10 Scap Push-Ups

5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

Skill

Metcon (AMRAP – Reps)

3 SETS

Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Strict Pull-Ups

7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

5 Pull-Ups*

7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

WORKOUT OF THE DAY