CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
200m Run
Into…
2-3 ROUNDS (4:00-5:00)
10 Hips to Above the Knee Sumo Deadlift*
8 Cat/ Cows
8 Scap Pull-Ups
:30 Tuck Hold
Into…
400m Run
*R2 complete Hips to BTK Sumo Deadlift and if completing a third round full Sumo Deadlifts.
Strength
Sumo Deadlift (7-5-5-3*)
*Build up to a Moderate-Heavy weight. After each set complete 10-12 Deadbugs + :20 Kip Swings.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Toes to Bar
15 Sumo Deadlifts (185/135)|(135/95)
-Hard Cap 18:00-
(Score is Time)
KG BB: (85/60)|(60/42.5)