CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3:00

100m Run

200/150m Row

10 Alt. Lunges

-Rest :30-

AMRAP x 3:00

5 Single Ring Ring Rows

5 Scap Push-Ups + 2-3 Push-Ups

7 Air Squats

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY*

200m Run

into…

4 Kip Swings

+

3 Kipping Hips to Bar or 3 Dynamic Kips

+

2 BMU or 2 Pull-Ups

*Athletes can rest briefly b/t movements

-Rest as needed b/t Sets-

(No Measure)

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile*** then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

***COVID Substitution: 2000m Row or 100 cal Bike

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

WORKOUT OF THE DAY