CrossFit Grays Harbor – NC45
Warm-up (No Measure)
10 Alt. Lunges w/ Twist
:30 Tuck Hold
6 Wall Squats w/:02 pause in bottom
12 Mixed Grip Lunges (switch after 6 Alt. Lunges)
:30 Wrist Stretch*
:30 Lat Stretch**
*On the knees, place the hands on the ground with fingers towards the knees and stretch the wrists by keeping the palms on the ground.
**Sit back into child’s pose and reach forward with the arms, rotating palms up and palms down.
Front Squat (8-6-6-4*)
*Build to a Moderate-Heavy weight.
(Score is Weight)
Week 1 of 6
5 ROUNDS FOR TIME
20 Mixed Grip KB/DB Lunge (Athlete Choice)*
*Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps.
(Score is Time)