CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
5 Inch Worms + Push-Up
10 Scap Pull + Ring Rows
10 BB Strict Press
:30 Hollow Hold
:30 Cardio Choice (Bike / Row / Run / Ski)
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate)
MIN 2 – Cardio of Choice (Moderate)**
Immediately Into…
EMOM x 10 MINUTES
MIN 1 – 50 Russian Twists (Weighted Optional)
MIN 2 – Cardio of Choice (Moderate)**
*Workout for Quality
**Cardio of Choice = Run / Row / Bike / Ski for Equivalent 1:00 Effort. Athlete may alternate between options.
(No Measure)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Mid-Upper Back
(No Measure)