CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:20 Fast Bike

10 Alt. Quad Shoulder Taps*

5 Lunge-Lunge-Squats**

10 DBL DB Suitcase Deadlifts

:20 Bottom of Squat Hold

Workout

Metcon (AMRAP – Reps)

EMOM x 36 MINUTES

MIN 1 – :40 DB Goblet 1+1/2 Squats (Athlete Choice)*

MIN 2 – :40 Wall Sit

MIN 3 – :40 Cal Bike

MIN 4 – :40 Alt. Sit-Thrus

MIN 5 – :40 DBL DB Suitcase Hold

MIN 6 – :40 DB Slides

*DB should be Moderate-Heavy.

(Score is Reps)

WORKOUT OF THE DAY