1-18-18 Four Thirty

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Dumbbell Snatches 35/25#

15 Box Jumps 24/20″

15 Calorie Row

15 Toes to Bar
RX+: 50/35#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretch (30 sec/pos/side)

Foam Roller: Shins (1 min/leg)

Kettlebell: Calf (1 min/leg)