1-26-18 Open Workout 16.3

25
Jan

1-26-18 Open Workout 16.3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

10 Active Spidermans

10 ea. Scap Pushups (forearms and hands)

1:00 Minute Moderate Row

10 Push-ups to Down Dog

10 Side Lunge

1:00 Minute Fast Row

10 Tempo Air Squats

10 Scap Pull-ups

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Cool Down

Metcon (No Measure)

2 Min/Exercise

Couch Stretch (ea side)

Pigeon pose (ea side)

Seated Forward Fold