CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 High Knees + :30 Butt Kickers

5 Body Weight Good Mornings

5 Leg Swings/Leg

Into …

2 ROUNDS

300m Run

5 Slam Ball Deadlifts + 5 Slam Ball Push Press

10 Burpees

10 Slam Ball Ground to Overhead

Strength

Bench Press (4×3)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.

(Score is Weight)

Week 6 of 8

Workout

Metcon (Time)

2 ROUNDS FOR TIME

40 Burpees

800m Run

40 Slam Balls (30/20)|(20/10)

(Score is Time)

KG SB: (14/9)|(9/6)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Twisted Cross (R)

:30 Down Dog

1:30 Twisted Cross (L)

:30 Down Dog

1:00 Corpse Pose

(No Measure)

WORKOUT OF THE DAY