15
Jan
1-16-18 Minute to Win It
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Minute Each:
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Tempo Air Squats
PVC Around the World
PVC Pass Throughs
Metcon
Metcon (No Measure)
3 sets for quality:
4-6 Strict Chin-ups
8-10 Ring dips
10-12 Barbell Bent Over Row
*15 min cap
Metcon
Metcon (AMRAP – Reps)
For max reps:
5 Minutes: Max Burpee Box Jump Overs 24/20″
– Rest 1 Minute –
4 Minutes: Max Abmat Sit-ups
– Rest 1 Minute –
3 Minutes: Max Front Squats 75/55#
– Rest 1 Minute –
2 Minutes: Max Shoulder to Overhead 75/55#
– Rest 1 Minute –
1 Minute: Max Pull-ups
19 minutes total