CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

10 Alt. Lunges w/ Twist

:30 Tuck Hold

6 Wall Squats w/:02 pause in bottom

10 Tuck-Ups

Into …

2 ROUNDS

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.

Strength

Front Squat (8-6-6-4*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 1 of 6

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

20 Mixed Grip KB/DB Lunge (Athlete Choice)*

20 V-Ups

*Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps.

(Score is Time)

WORKOUT OF THE DAY