CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8:00 CAP) 200m Run 5/5 SA DB Strict Press 10 DBL DB Front Rack Alt. Lunges 5 Up-Downs over DBWorkoutMetcon (Time)4 ROUNDS FOR TIME 400m Run 10 Strict Press (75/55)|(65/45)...
CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5...
CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 – :25 KB Horn Toe Taps* + :25 Plank KB Horn Taps** MIN 2 – 10 Glute Bridge-Ups + MAX Tuck Hold in remainder of time MIN 3 – 5/5 Single Leg...
CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK 2 SETS 20 Band Pull-Aparts 20 Hollow Body Flutter Kicks Immediately Into… AMRAP in Time Remaining of 10 Alt. Groiners 10 Up-Downs 10 Hollow...
CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Distance)FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred....
