CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5 Scap Push-Ups

10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round)

20 Alt. Plank Shoulder Taps

Into …

2 ROUNDS

50m Single Arm Suitcase Carry/Side

:30 Wrist Extension + Flexion Stretching

Push-Up Negatives (:03 lower)

:20/:20 Single Arm Plank

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 16 Alt. DB Goblet Cossack Squats or DB Goblet Curtsey Squats

MIN 2 – 8/8 DB Upright Row

MIN 3 – :40 DB Slides

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

100m DBL DB Suitcase Carry (50/35)|(35/20)

15 Push-Ups

20 Single DB Front Rack Reverse Lunges

(Score is Rounds + Reps)

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

WORKOUT OF THE DAY