10-11-18 Fight Back

10
Oct

10-11-18 Fight Back

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 sets, building in intensity:

250m Row

10 Ball Slams (catch on bounce)

10 Slam Ball Deadlifts

10 Jumping Lunges

10 Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Reps:

1 Minute Kettlebell Swings 53/35#

1 Minute KB Reverse Lunges

1 Minute Ring Dips

1 Minute Rest
Modification: Use band(s). Or box dips/box dip negatives.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Lizard Pose (1 Min/Side)

Single Leg Forward Fold (1 Min)

Single Leg with QLT (1 Min/Side)

Butterfly Stretch (1 Min)