CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (10:00 CAP)

1:00 Bike (Increasing effort each set from EZ-Hard)

7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod)

5/5 Single Arm Bent Over Row (Light-Mod)

:30 Max Bicycle Crunches

Workout

Metcon (Time)

FOR TIME

5-10-15-20-25

Cal Bike*

50-40-30-20-10

Sit-Ups

*Alt. Cal Bike: 5-8-12-15-20

(Score is Time)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY

3 Turkish Get-Up (R) (Athlete Choice)

7 Single Arm Tempo Bent Over Row (31X1) (R)

3 Turkish Get-Up (L)

7 Single Arm Tempo Bent Over Row (31X1) (L)

30 Controlled Russian Twist

*Athlete Choice for KB or DB for all movements as well as choice for loading.

(Score is Weight)

OPEN PREP WORKOUT

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

WORKOUT OF THE DAY