CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)

10 Bird Dogs

15 Scap Push-Ups

5/5 DB Around The Worlds

10 Single DB Strict Press

5 Up-Down Mountain Climbers*

*1 Rep = Go down for Up-Down. Complete 10 Mountain Climbers. Hop Feet back and stand.

Strength

Metcon (Weight)

4 SETS

12/12 SA DB Bench Press

1:00 Side Plank (R)

1:00 Side Plank (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees

WORKOUT OF THE DAY