CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Cossack Squat

10 Groiners

10 Up-Downs

Immediately into…

AMRAP x 2 MINUTES

Max Inchworms w/ Push-Up

Immediately into…

AMRAP x 4 MINUTES

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Workout

Jay (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

22 Air Squats

12 Toes to Bar

9 Burpees

*Weight Vest Optional

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON /:10 OFF)

TABATA 1 – Slam Ball Russian Twists (Athlete Choice)

TABATA 2 – Weighted Glute Bridge March

(No Measure)

WORKOUT OF THE DAY