CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day this week.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

2-3 ROUNDS

4 Wall Ball Lungster*

8 Wall Ball Push Press

6/6 SA Ring Rows

200m Run

*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

Workout

OVERDRAFT (Time)

4 ROUNDS FOR TIME

400m Run

20 Wall Balls (20/14)|(14/10)

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

3:00 Olympic Wall Squat

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

WORKOUT OF THE DAY