CrossFit Grays Harbor – NC45
Warm-up (No Measure)
8 Single DB Curl to Press
10 Single DB Tricep Extension
12 Single DB Hollow Flutter Kicks
20 Plank Shoulder Taps
*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep!
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)*
MIN 3 – :50 Crossbody Mountain Climbers
*Mix Grip = Hold DB in Suitcase + Hold KB FR.
(Score is Up-Down Reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES*
4 Single DB Curls (Athlete Choice)
4 Slow Deadbugs
*Increase reps by 4 each full round.
(Score is Rounds + Reps)