Sunday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking...

Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 50 Single-Unders 100m Jog 10 Alt. Deadbugs w/:02 pause in extension 200/150m Row 10 Alt. Step-UpsStrengthMetcon (No Measure)3 SETS FOR QUALITY 10-15 Single DB...

Saturday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front...

Saturday

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....

Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Jog 7 Hang High Pulls 6 Alt. Elbow Punches 5 Kip Swings 4 Scap Push-Ups into .. 2 ROUNDS 5/5 Moose Antlers 10 Banded Hollow Lat Pull Downs 5 Cat/Cows :20/:20...
WORKOUT OF THE DAY