1-23-2018 Nickel and Dime

22
Jan

1-23-2018 Nickel and Dime

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Slow Row

10 Active Spiderman

10 Scap Push-ups

0:30 Second Moderate Row

10 Air Squats

10 Push-up to Down Dog

0:30 Second Fast Row

5 Inch Worms

5 Decline V-Push-ups

Weightlifting

Metcon (No Measure)

EMOM 12

Min 1: 4-6 Strict Pull-ups

Min 2: 7-10 Handstand Push-ups (strict if possible)

Min 3: 10-12 BB Bent Over Row
Quality reps for each movement.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

21 Kettlebell Swing 53/35#

15 Calorie Row

9 Front Squat 95/65#

–Rest 5:00–

AMRAP 5:

21 Kettlebell Swing 53/35#

15 Calorie Row

9 Front Squat 75/55#
RX+:

115/80#

95/65#

Cool Down

Metcon (No Measure)

0:30 seconds/stretch/side

Banded shoulder distraction

Banded Pec Stretch

Banded Deltoid Stretch