Friday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 100m Run 10 Walking Elbow to Instep 15 Glute Bridge-Ups 10 Air SquatsStrengthBack Squat (3×5)1×5 @ 65% 1×5 @ 70% 3×5 @ 75% *Base...

Thursday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 5 Inch Worm + Push-Up :10 Dead Hang :10 Active Hang 10 Scap Pull-Ups Into… AMRAP x 4 MINUTES 15 Tuck-Ups 10 Up-Downs :15 Tuck HangExtended Warm-upMetcon (No...

Thursday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES (:45 WORK / :15 REST) MIN 1 / MIN 5: Band Pull-Aparts MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press MIN 3 / MIN 7: Scap Push-Ups MIN 4 / MIN 8: Small Kip...

Wednesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP – Reps)7 SETS ON A 2:00 CLOCK… 200m Run Max Rope Climbs in Remaining Time… -Rest 1:00 b/t Sets- (Score is Reps)GOAL: Nothing fancy today…just a pure mix...
WORKOUT OF THE DAY