CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Bike

10 Sumo Stance Good Mornings

10 Sumo Stance Air Squats

5/5 Single Arm KB Deadlift

10 Glute Bridge-ups with a :02 Hold at the top

*Coaches Note — After the warm-up, have everyone grab a barbell to go over the teaching of the Sumo Deadlift.

Strength

Sumo Deadlift (5-5-5-5)

5-5-5-5*

*Work up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

25/20 Cal Bike + Max KB Sumo DL High Pull (70/53)|(53/35)

-Rest 1:30 b/t Sets-

(Score is Total Reps)

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

WORKOUT OF THE DAY