17
Jan
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)