CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY (5:00 Cap)

10 Scap Push-Ups

10 Push-Up to Pike

:30 Pike Hold

10 Up-Downs (EZ)

:30 Plank Hold

10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

6/6 DB Windmills (Athlete Choice)

:30/:30 Single Arm DB OH Walk

-Rest as needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

12 Push Press (115/75)|(75/55)

12 Sit-Ups

-Rest 2:00-

AMRAP x 7 MINUTES*

12 Push Press

12 Sit-Ups

*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

OPEN PREP WORKOUT

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

WORKOUT OF THE DAY