CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row*

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke

Extended Warm-up

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Quality Strokes on Rower*

5 Tempo Strict Press or Strict HSPU**

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Focus on perfect mechanics of Legs-Hips-Arms rowing

**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

WORKOUT OF THE DAY