24
Jan
1-25-2018 Pump Jump
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then…
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Active Spiderman
Active Samson
Inch Worms
Cat Cows
Down Dog to Pigeon
Scorpions
Scap Pull-ups
Scap Push-up
Metcon
Metcon (Time)
27-21-15-9
DB Snatch 35/20#
Box Jumps 24/20″
HR Push-ups
RX+:
DB Snatch 50/35#
Box Jumps 30/24″
Core Down
Metcon (No Measure)
2 sets for quality:
10 GHD hip extensions
15 weighted situps
1 minute plank