CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

10/10 Banded Monster Walks

10/10 Single Leg RDL (unweighted)

10 Scap Push-Ups

Into…

2 SETS

10 Cossack Squats

10 Bicep Hammer Curls

10 Inch Worms + Push-Up

Into…

2 SETS

10 Wall Ball Front Squats

10 Wall Ball Strict Press

10 DB Romanian Deadlift

Into…

1 SET

10 Wall Balls

10 Double DB Russian Swings

10 Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5-10-15-20…and so on

Wall Balls (20/14)|(14/10)

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG DB: (15/9)|(9/6)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

(No Measure)

WORKOUT OF THE DAY