CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold

MIN 2 – Pike Hold or “Around the Worlds”

MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows

MIN 4 – :15 Shoulder Taps + :30 Front Plank

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

7/7 Pistol Squats*

1:00 Handstand Hold Practice or Handstand Walk Practice

-Rest as needed b/t Sets-

*Weighted Pistol Squat Optional.

(No Measure)

Workout

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

WORKOUT OF THE DAY