10-30-19 Fuller Circle

29
Oct

10-30-19 Fuller Circle

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Min Each

Single Unders

Spiderman and Reach

Easy Row

0:45 Sec Each:

Double Unders (or Practice)

Alternating Samson

Moderate Row

0:30 Sec Each:

Double Unders (or Practice)

Air Squats

Faster Row

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose (1 Min/Side)

Calf Stretch on Post (0:30 Sec/Side)

Metcon

Metcon (Time)

For Time:

30 Slam Balls 30/20#

125 Double Unders

2k Row

125 Double Unders

30 Slam Balls 30/20#
Time cap: 25 minutes

Scale the double unders to singles or lower the total reps.

Accessory

Metcon (No Measure)

3 Sets for Quality:

8 Single Arm DB Strict Press, ea arm

10 Single Arm DB Row, ea arm