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