CROSSFIT GRAYS HARBOR – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

4 Bodyweight Kang Squats

8 Alt. Groiners w/Twist

12 Arm Haulers

16 Hollow Rocks

Into…

2 ROUNDS

:45 Bike

10 Med. Ball Front Squats

5/5 Ankle Flexion*

10 Med. Ball Push Press

5 Cat/Cows

*With the toes against a wall or post on the rig, drive the knee towards the wall/rig. Every rep, pull the foot away and continue driving the knee forward. Make sure to keep the whole foot on the ground – heel and all!

Strength

Back Squat (5-Rep Heavy )

ON AN 18:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Back Squat

(Score is Weight)

Week 1 of 9

Workout

THIGHNEL RICHIE (Calories)

ON A 12:00 RUNNING CLOCK…

5 ROUNDS

10 Burpees to a Target*

20 Wall Balls (20/14)|(14/10)

then…

Max Cal Bike with remaining time

*Ideally, 6″ above standing reach.

(Score is Cals)

KG WB: (9/6)|(6/5)

WORKOUT OF THE DAY