CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1:00 Row (:30 EZ→ :30 Mod)

Into…

3 SETS

12 Alt Groiners

10 Alt Lunges

8 Alt Glute Bridge-Ups (Double Leg Bridge-Up, Single Leg Lowering)

6 Single DB Sumo Romanian Deadlift

Into…

1:00 Row (:30 Mod → :30 Mod/Hard)

Strength

Metcon (Weight)

3 SETS

10 Barbell RDL*

12 Alt. Back Rack Reverse Lunges

24 Bodyweight Glute Bridge-Ups

*Keep weight Moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row

6 DB Alt. Suitcase Lunges (50/35)|(35/20)*

12 DB Sumo Deadlifts

6 DB Alt. Front Rack Lunges*

*6 total reps for each lunge movement

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

WORKOUT OF THE DAY