CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

200m Jog

:30 Bottom of Squat Hold w/ Empty Barbell (or bodyweight)*

15 Glute Bridge-Ups

10 Alt. Step-Ups

5 Broad Jumps

*Option to add in elbow punches.

IMMEDIATELY INTO …

2 ROUNDS

3 Cat/Cows*

6 Alt. Spiderman Lunges w/Twist up overhead**

9 Hollow Rocks + Superman Arch Rocks

*Cat + Cow = 1 Rep

**Rotate and twist towards the leg that is forward

Strength

Metcon (Weight)

EVERY 3:30 x 4 SETS

5 Front Squats*

5-7 Box Jumps**

1:00 Hollow Hold

*Bar must come from the ground. Build to workout weight.

**Start on a low box and increase height each Set.

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

2 Front Squats (185/135)|(135/95)

4 Box Jumps (30/24)|(24/20)

6 KB Swings (70/53)|(53/35)

*P1 completes a full round. P2 Holds Static Hold of choice. Once P1 completes a full round P2 begins.

(Score is Rounds + Reps)

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

KG KB: (32/24)|(24/16)

WORKOUT OF THE DAY