CROSSFIT GRAYS HARBOR – NC45

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Warm-up

Warm-up (No Measure)

3 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Lunges

MOVT 2 – Shoulder Taps (Pike Position Optional)

*1 SET = MOVT 1 + MOVT 2.

Into…

2-3 ROUNDS (Time Permitting)

8 Step-Ups

6/6 SA DB Bent Over Row

6/6 SA DB Strict Press

10 Tuck-Ups

Strength

Metcon (Weight)

3-4 SETS

10/10 Single Arm DB Incline Bench Press*

15/15 Single Arm Banded Lat Push-Downs.

20 Alt. DB Slides

*Keep weight Moderate.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 No Push-Up DB Renegade Rows (50/35)|(35/20)

2 Box Jump Overs (20)

4 DB Goblet Lunges

12 Tuck-Ups**

*No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase by 2 Reps, and the Goblet Lunges increase by 4 Reps each round.

**12 Tuck-Ups stay consistent through the workout…1 Rep = L+R.

(Score is Rounds + Reps)

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

WORKOUT OF THE DAY