CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run

MIN 2 – 8 Strict Press + Max Overhead hold

MIN 3 – 10 Scap Push-ups + 10 Knee Push-ups / Push-ups

MIN 4 – :20 Side Plank (Left Side) + Max Sit-ups

MIN 5 – :20 Side Plank (Right Side) + Max Sit-ups

Strength

Shoulder Press (5-5-5-5*)

*Build up to a Moderate weight.

(Score is Weight)

Workout

BACK TO THE FUTURE (Time)

2 ROUNDS FOR TIME

400m Run

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

20 Push-Ups

25 Sit-Ups

-Rest 3:00-

2 ROUNDS FOR TIME

25 V-ups

20 Hand Release Push-Ups

15 Push Jerk

400m Run

(Score is Time)

KG BB: (52.5/35)|(35/25)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES*

200m Run

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

12 Push-Ups

15 Sit-Ups

-Rest 3:00-

AMRAP x 12 MINUTES

15 V-ups

12 Hand Release Push-Ups

9 Push Jerk

200m Run

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 9 Push Press, P2 performs 12 Push-Ups, P1 performs 15 Sit-Ups, P2 performs 9 Push Press and so on… Athletes will complete their 200m Runs together.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

WORKOUT OF THE DAY