10-4-18 Down and Dirty

3
Oct

10-4-18 Down and Dirty

Announcements

Barbells for Boobs – WOD, Fundraiser & Potluck!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

Quad Stretch

Knee to Chest

Side Lunges

Lunge + Single Leg Hamstring Stretch

Cradle Stretch

Active Spiderman

Active Samson

Inch Worm + Pushup

Warm-up (No Measure)

2 Sets, building in intensity:

5 Scap Pull-ups + 1 Strict Pull-up

10 Scap Push-ups

10 Box Step-ups (5/side)

15 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups

*Every 5:00 starting at 0:00, 20 Box Jump Overs 24/20″
Modification: One band limit. Vertical ring rows if athlete cannot do pull-ups with one band.

BJOs do not count towards total score.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min)