1-17-19 THE ROGER FIEDLER

16
Jan

1-17-19 THE ROGER FIEDLER

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

Side Shuffle

Karaoke

Quick Skips

Solider Kicks

Quad Stretch

Active Spiderman

Active Samson

Walkouts

Warm-up (No Measure)

Specific Warm-up:

10 Scap Pull-ups

10 Scap Push-ups

10 Banded Pull Aparts

10 “I” “T” and “W”

Gymnastics

Metcon (AMRAP – Rounds)

Complete as many rounds unbroken as possible (tabata style):

20 Sec Strict Press 45/35#

10 Sec Barbell Overhead Hold 45/35#
Testing overhead stability/strength

Metcon

Metcon (Time)

For time:

50-40-30-20-10 Calorie Row

*After each round:

10 DB Box Step Overs 35’s/26’s

100m Farmers Carry 35’s/26’s
Female calories: 35-28-21-14-7

RX+: 53’s/35’s