1-3-19 Spicy Gynmasty

2
Jan

1-3-19 Spicy Gynmasty

Announcements

Hello Fresh food sampling Saturday, January 5!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up, Line Drills:

Side Shuffle (Down and Back)

High Knees

Butt Kicks

Straight Leg Kicks

Quad Stretch

Side Lunge

Walking Samson

Walking Spidermans

Toe Walk

Heel Walk

Warm-up (No Measure)

Specific Warm-up:

2 sets:

12 Banded Pull-Aparts

10 Ring Rows

8 Push-ups

6 Hollow Rocks

Gymnastics

Metcon (No Measure)

EMOM 16:

Min 1: 15-20 sec Pull-up Hold

Min 2: 30-35 sec Handstand Hold

Min 3: 15-20 sec Ring Dip Hold

Min 4: 30-35 sec Hollow Hold
RX+: Freestanding HS hold, L-sit hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Slam Balls 30/20#

12 Reverse Lunges 30/20#

9 Burpees
RX+: 40/30#