CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

100m Run

8/8 Reverse Lunges

30 Crossbody Mountain Climbers

8/8 SA Russian Swing

10 Cat Cows

Strength

Deadlift (10-8-8)

10-8-8*

Deadlift

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

30 Deadlifts (185/135)|(135/95)

800m Run

15 Deadlifts

(Score is Time)

KG BB: (85/60)|(60/42.5)

Optional Finisher

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

MOVT 1 – Single DB Waiter Curls

MOVT 2 – Hollow Body Flutter Kicks

*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.

(Score is Reps)

WORKOUT OF THE DAY