CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

20 Pike Shoulder Taps

30 Jumping Jacks

Into…

AMRAP x 5 MINUTES

10 Single KB Romanian Deadlifts

8 KB Hip Pops*

6/6 Single Arm KB Strict Press

*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS).

Strength

Metcon (Weight)

5 SETS

3 Strict Press*

5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

12 Push Press (115/75)|(75/55)

24 Russian KB Swing (53/35)|(35/26)

36 Walking Lunges

(Score is Time)

KG BB: (50/35)|(35/25)

KG KB: (24/16)|(16/12)

WORKOUT OF THE DAY