CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Thoracic Rotations

10 Scap Pull-Ups

10 Alt Groiners

Into…

AMRAP x 6 MINUTES

10 Tight Kipping Swings

10 Alt Box Step Ups (lower than workout height)*

10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Bar or Ring Muscle Up Practice

MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk (155/105)|(115/75)

9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)

WORKOUT OF THE DAY