CrossFit Grays Harbor – CrossFit
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.