CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

1:00 Row

5 Inch Worms (No Push-Up)

10 Step Ups

5/5 KB OH Press

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

50’/50′ Filly Walk

15 KB Upright Row (Light)

20 Band Pull-Aparts

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength.

WORKOUT OF THE DAY