CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run + Alt. Groiners in remaining time

MIN 2 – 5/5 Ankle Circles + 20 Single-Unders

MIN 3 – 150/100m Row + 5-8 Body Weight Good Mornings

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Front Foot Elevated Split Squats*

16 Alt. KB Gorilla Rows (Athlete Choice)

16 Weighted Sit-Up

*Option to hold KB’s in Suitcase Hold.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1000m Run

1500/1250m Row

200 Double Unders

1500/1250m Row

1000m Run

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Med Ball Run (20/14)|(14/10)

2000m Row

400 Double Unders

2000m Row

800m Med Ball Run

*P1 works while P2 holds MedBall. Split work as needed. Medball can be held any way, but must be kept above hips. If Medball touches the ground, the team must complete 12 Synchro Air Squats before continuing.

(Score is Time)

KG WB: (9/6)|(6/5)

WORKOUT OF THE DAY