CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

LINE DRILLS (20-25’ for each drill, light jog back to starting position)

Walking Knee Hug

Walking Quad Stretch

Butt Kickers

High Knees

Power Skip

Immediately Into…

3 SETS

20 Band Pull-Aparts

20 Band Upright Rows

20 Band Rows (Band wrapped around an upright)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

**Weight Vest Optional.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Partner Plate Run

Immediately Into…

100 Strict Pull-Ups

150 Hand Release Push-Ups

200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

**Weight Vest Optional.

(Score is Time)

WORKOUT OF THE DAY