CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

200m Group Jog

Into …

2 ROUNDS

5 Cat/Cows

5 Push-Up to Down Dog

5 Toe Touch + Air Squat*

Into ..

1 ROUND

10 Plate Ground to Overhead

5/5 Plate Around the Worlds

:30/:30 Single Arm Overhead Plate Hold

Into …

1 ROUND

10 Up-Downs to Plate

5/5 Plate Around the Worlds

:30 DBL Arm Overhead Plate Hold

*Feet in a squat stance and keep legs as straight as possible as you reach down to touch the toes. Stand back up into extension, then perform an air squat. This is one rep.

Strength

Metcon (Weight)

5 SETS

2 Strict Press

+

3 Push Press

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees

WORKOUT OF THE DAY