CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Jog
5 Bodyweight Kang Squats*
10 Ring Rows
5 Hollow Rocks + 5 Superman Arch Rocks
2 ROUNDS
100m Jog
5 Scap Pull-Ups + 5 Kip Swings
5 Sumo Stance Good Mornings
10 Alt. DB Sumo Deadlifts
*Feet begin in a squat stance. Bow forward, hinging the hips back into a good morning position. Once a stretch is felt in the hamstrings, drop the hips low into a squat and pull the chest more upright, finishing in the bottom of a squat. Then drive the hips high with the torso forward (back in that good morning position), squeeze the glutes and push the hips forward, standing tall.
Strength
Deadlift (4-2-2-2*)
*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.
(Score is Weight)
Week 5 of 6
Workout
Metcon (Time)
FOR TIME*
80 Pull-Ups
100 DB Sumo Deadlifts (AHAP)
120 Sit-Ups
*Partition Reps as Needed.
(Score is Time)