CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)

Immediately Into…

1 SET

10 Slow Banded Monster Walks (Each Way)

10 Slow Banded Clam Shells (Each Side)

10 Slow Banded Tempo Air Squats (3211)

Immediately Into…

2 Sets

10 Alt. Elbow Punches

3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)

10 Squat Thrusts

Strength

Front Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Optional Finisher

Metcon (No Measure)

FOR QUALITY

250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit #2

*Weight Vest Optional

(No Measure)

WORKOUT OF THE DAY