1-10-19 Rep it Out

9
Jan

1-10-19 Rep it Out

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills / General Warm-up:

Jog Down and Back

High Knees

Butt Kicks

Quad Stretch

Soldier Kicks

Hamstring Scoops

Inch Worm + Push-up

10 Cat Cows

10 Scap Push-ups

10 Scap Pull-ups

10 PVC Pass Throughs

10 PVC Around the Worlds

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 15:

Min 1: 6-8 Strict Pull-ups

Min 2: 6-8 Ring Dips

Min 3: 6-8 Handstand Push-ups
RX+: Strict dips, strict HSPUs

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps:

1 Min Wall Balls 20/14#

*Rest 1 Min*

1 Min Toes 2 Bar

*Rest 1 Min*

1 Min 10m Shuttle Sprints

*Rest 1 Min*
RX+: 30/20#

*Start at any station, must go in order

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches (1 Min/Position/Side)

Lizard Pose (1 Min/Side)