10-23-18 E-Brake

22
Oct

10-23-18 E-Brake

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each

Easy Row

Active Samson (ea side)

Side Lunges

Medium Row

Active Spidermans

Squat Hold to Toe Touch

Faster Row

Push-up to Down Dog

Slow Air Squats

Warm-up (No Measure)

Chest Stretch (1 Min)

Child’s Pose (0:30 Sec)

Scap Push-ups (0:30 Sec)

Scap Pull-ups (0:30 Sec)

Strength

Warm-up (No Measure)

Movement Prep

*With an AbMat (Each Side):*

Starting Position —> To Elbow —> To Hand —> Bridge —>Sweep —> Lunge —> Stand —> Reverse Order

Turkish Get Up (3 sets of 5 (each arm))

Metcon

Metcon (Time)

3 RFT:

400m Run

20 Alternating DB Snatch 35/25#

15 Calorie Row
RX+: 50/35#