CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run (Med Ball Optional)

10 Med Ball Deadlifts*

5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack

10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

Strength

Back Squat (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 3 MINUTES

Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

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

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Seated Straddle

1:00 Pidgeon Stretch (R)

1:00 Pidgeon Stretch (L)

2:00 Childs Pose

(No Measure)

WORKOUT OF THE DAY