CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Cossack Squats

5 Scap Push-Ups

10 Alt. Plank Shoulder Taps

:30 Goblet Squat Hold

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 7-10 Deficit Push-Ups

MIN 2 – 8/8 Lateral Step-Up (24/20)

MIN 3 – 20 DB Slides (50/35)|(35/20)

MIN 4 – 20 DB Goblet Squats

MIN 5 – :50 Bike, Row, or Ski (EZ Pace)

(No Measure)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY

15 DB Rollouts

15 DB Skull Crushers

-Rest 1:30 b/t Sets-

(Score is Weight)

WORKOUT OF THE DAY