CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 SETS (5:00 CAP)

:30 Jumping Jacks (Option to clap OH and behind the back)

:30 Bar or :20 Rope Hang

20 Band Pull-Aparts

5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

4-8 Rope Pull-Ups or Narrow Grip Pull-Ups

30′ Quad Crawl

:30 Double Under Practice

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

36 Double Unders

18 Sit-Ups

8 Alt. Single DB Up-Down (50/35)|(35/20)

2 Legless Rope Climbs*

*Option for Standard Rope Climb

(Score is Rounds + Reps)

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

WORKOUT OF THE DAY