CROSSFIT GRAYS HARBOR – NC45View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 400m Jog 10 Slam Ball Deadlifts 5 Cat/Cows 10 Slam Ball Push Press 5 Empty Barbell High Pulls Into … 1 ROUNDS 200m Jog 10 Slam Ball Ground to Overhead :20 Table Top Hold 10...
CROSSFIT GRAYS HARBOR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike** *2nd Round...
CROSSFIT GRAYS HARBOR – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 12-9-6-9-12 Box Jump Over (24/20)* Hang Power Snatch (115/75) *Both feet must come to the top of the box before jumping down. (Score is Time)GOAL: SPRINT | RPE 8-9...
CROSSFIT GRAYS HARBOR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Ring Rows + Max Bar Hang** MIN 3 – 8 Barbell RDL + Max Hollow Rocks MIN 4 – 12 Up-Downs +...
