CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Split Squats

10 Alt. Box Step-Overs

10 Alt. Deadbugs

Into …

2 ROUNDS

10 Alt. Lunges

10 Half Box Jumps*

10 Sit-Ups

*Half Box Jumps: Jump and land in a quarter squat on the box, then step down – no need to stand all the way up. This will lead nicely into the Box Jump Over, where we can land in our quarter squat, pivot and step down on the other side. We don’t need to get full hip extension during the Box Jump Overs.

Strength

Metcon (Weight)

4 SETS

8/8 Slow DB Goblet Bulgarian Split Squats

8/8 SA Tempo Supported DB Row (3011)*

-Rest 1:30-2:00 b/t Sets-

*Keep weight Moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS*

15 Box Jump Overs (24/20)

20 Alt. DB Suitcase Lunges (50/35)|(35/20)

*Every 1:30 including 0:00 complete 15 Sit-Ups.

(Score is Time)

KG DB: (22.5/15)|(15/10)

WORKOUT OF THE DAY