CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2-3 SETS

5 Inch Worm to Push-Up

10 Alt Lunges (w/ a twist optional)

20 Mountain Climbers

:30 Bottom of Squat Hold (active position…pushing butt back and chest up!)

40 Single Unders or Double Unders

*After the general warm-up, break out an empty barbell and begin to warm-up your Front Squat. If you are particularly tight, spend more time opening the Front Rack with a tricep smash or elbow punches.

Strength

Front Squat (5-5-5*)

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

:40 – Front Rack Lunges (95/65)|(65/45)

-Rest :20-

:40 – 20m Bear Crawls

-Rest :20-

:40- Mountain Climbers

-Rest :20-

:40 – Superman Hold

-Rest :20-

(Score is Lunge Reps)

KG BB: (42.5/30)|(30/20)

WORKOUT OF THE DAY