CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND (6:00 CAP)

10 Lunges

10 Up-Downs

10 Ring Rows

10 Scap Pull-Ups

1 ROUND

8 Step-Ups

8 Up-Downs

8 Ring Rows

8 Kipping Swing

1-2 ROUNDS (Time Permitting

5 Box Jumps

5 Burpees

5 Jumping Pull-Ups / Jumping Chest to Bar Pull-Ups

Workout

THE GRINCH (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES*

15 Box Jump Overs (20)

15 DB Bent Over Row (Athlete Choice)

12 Box Jumps (24/20)

12 Pull-Ups

9 Burpee Box Jumps (30/24)|(24/20)

9 Chest to Bar Pull-Ups

*Every 2:30 including 0:00 complete 10 Alt. DB Suitcase Lunges (Athlete Choice).

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 8 MINUTES*

8 Box Jump Overs (20)

8 DB Bent Over Row (Athlete Choice)

-Into-

AMRAP x 8 MINUTES

6 Box Jumps (24/20)

6 Pull-Ups

-Into-

AMRAP x 8 MINUTES

4 Burpee Box Jumps (30/24)|(24/20)

4 Chest to Bar Pull-Ups

*P1 completes a full round in each AMRAP. P2 completes Max Alt. DB Suitcase Lunges (Athlete Choice). Once P1 completes a full round they switch. There is no rest between AMRAPs.

(Score is Lunges)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

12-11-10-9-8-7-6-5-4-3-2-1

DB Flutter Kicks*

1-2-3-4-5-6-7-8-9-10-11-12

DB Plank Taps*

*1 Rep = L + R.

(No Measure)

WORKOUT OF THE DAY