CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ACTIVE RECOVERY

ON A 20:00 RUNNING CLOCK…

Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform as your only assignment today OR perform Sunday if you’d like to just tackle the workout and be done 🙂

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 45s Alternating Groiners

MIN 2 – 20s Up Downs + 20s Strict Press

MIN 3 – 45s Arm Haulers OR Moose Antlers

MIN 4 – 20s Step Ups + 20s Push Presses

MIN 5 – 45s Inch Worm Push Ups

Workout

THE 2022 EXPERIENCE (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

22 Box Step-Ups (24/20)

22 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Only Walk

3:00 Flow Between Downward Dog and Seal Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength — eat a big meal, find a cozy couch, and enjoy the rest of the weekend.

WORKOUT OF THE DAY