10-22-20 Dodge Ball

21
Oct

10-22-20 Dodge Ball

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Easy Run

then

30sec each

Glute Bridges

Air Squats to Medicine Ball

Single Leg Glute Bridges (Each Side)

Medicine Ball Front Squats

Glute Bridge Walkouts

Medicine Ball Thrusters

Mobility

Warm-up (No Measure)

Pigeon Pose: 1:30 Each Side

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight Ball:

5 Wallballs

100 Meter Run

Metcon

Metcon (Time)

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
25min time cap