CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

8 Up-Downs

10 Lunges

15 Slow Plate Calf Raises

20 Single Unders

Into…

1 ROUND

8 Up-Downs

5/5 Split Squats

15 Plate Calf Raises

20 Single Unders

Into…

2 ROUNDS

8 Up-Downs

10 Goblet Squats

15 Plate Calf Raises

20 Single Unders

Strength

Metcon (Weight)

3 SETS*

6 Tempo Front Squats (30X1)

8/8 DBL DB Suitcase Bulgarian Split Squats

*Keep weight moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

5 Front Squats (135/95)|(95/65)

10 Up-Downs

20 Double Unders

10 Front Squats

20 Up-Downs

40 Double Unders

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

WORKOUT OF THE DAY