CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cal Bike (EZ-MOD PACE)

10 Lunges

6/6 Single Arm Ring Rows*

10 Good Mornings

Into…

1 ROUND

:40 Cal Bike (FAST PACE)

12 Alt. Box Step-Ups

10 Ring Rows

:40 Plank Hold

*Round 2 complete Single Ring Ring Rows. Both hands will be placed, facing down, on a single ring and the athlete will complete a Ring Row.

Strength

Metcon (Weight)

3 SETS

12 DB Supinated Bent Over Rows

15-20 Banded Chest Flyes

1:00 Plank Hold

-Rest the As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20 Lateral Box Step-Overs (24/20)

20 Ring Rows

20/15 Cal Bike

(Score is Rounds + Reps)

WORKOUT OF THE DAY