Wednesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform...

Tuesday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms...

Tuesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Bike (EZ) 12 Slow Deadbugs 12 Slam Ball G2OH 12 Banded Upright Rows Into 1 ROUND :45 Bike (MOD) 12 Sit-Ups 12 Slam Balls 12 Banded Bent Over RowStrengthMetcon (No Measure)3...

Tuesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME 20 Box Jumps (24/20)* 2 Rope Climbs 15′ HS Walk 1 Rope Climb *Fast cycling allowed today if you have that skill and are comfortable with rebounding....

Monday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Distance)AMRAP x 10 MINUTES Row for Meters* *SPM must stay below 23 the entire row. (Score is Meters)GOAL: Learn to control your breathing and your stroke rate. I didn’t say you...
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