CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 SET

:30 Plank

:20 Tuck Hold

10 Scap Push-Ups

1 SET

20 Mountain Climbers

10 Tuck-Ups

5 Push-Ups to Pike

1 SET

20 Cross-body Mountain Climbers

15 Banded Upright Row

10 Tuck-Ups

5 Push-Ups

Strength

Metcon (Weight)

3-4 SETS

10 Wide Grip Bench Press

15-20 Slow Dante Rows

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

24 Crossbody Mountain Climbers

12 Tuck-Ups

12 Push-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

20 Crossbody Mountain Climbers

10 Tuck-Ups

10 Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

16 Crossbody Mountain Climbers

8 Tuck-Ups

8 Push-Ups

(Score is Rounds + Reps)

WORKOUT OF THE DAY