1-30-2018 First Degree

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Easy Row

10 Active Spidermans

10 Arm Circles (FW/BW)

5 Russian Baby Makers

1 Min Moderate Row

10 Side Lunge (ea side)

10 Active Samson

1 Min Faster Row

10 Push-up to Down Dog

10 Air Squats

Metcon

Metcon (Time)

3 RFT:

30 Wallballs 20/14#

30 Sumo Deadlift High Pulls 75/55#

30 Box Jumps 24/20#

30 Push Presses 75/55#

30/21 Calorie Row
30 minute time cap

Cool Down

Metcon (No Measure)

2 Minutes Each Stretch:

Saddle Stretch

Seated Forward Fold

Bound Angle

Thread the Needle (1 min/side)