CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK

2 SETS

20 Band Pull-Aparts

20 Hollow Body Flutter Kicks

Immediately Into…

AMRAP in Time Remaining of

10 Alt. Groiners

10 Up-Downs

10 Hollow Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 18:00 RUNNING CLOCK…

100 Burpees*

Immediately Into…

AMRAP in Remaining Time of:

18 Russian KB Swing (70/53)|(53/35)

9 Toes to Bar

*8:00 Cap on Burpees. Weight vest optional for Burpees only.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 KB Ankle/Calf Mobility (Each Side)*

3:00 Olympic Wall Squat

*Banded Distraction Optional

(No Measure)

WORKOUT OF THE DAY