CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (6:00 CAP Get as far as you can…)

12 Alt Groiners

10 Push-Up to Pike

8 Cat Cows

1:00 Tuck Hold

Extended Warm-up

Metcon (No Measure)

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Metcon (Time)

FOR TIME

25 Strict Sit-Ups*

50 Alt. V-Ups

100 Russian Twists**

*Fingers interlocked behind the head.

**Light weight optional

(Score is Time)

WORKOUT OF THE DAY