6
Nov
11-7-17 The Traci
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
300M row
10 Active Spiderman
10 Active Samson
10 Russian Baby Makers
10 Inch Worms
10 Down Dog to Pigeon
10 Cat Cows
Warm-up (No Measure)
Barbell Warm-up: Coach Led
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
9 Push Press 75/55#
12 Front Squats 75/55#
15 Box Jumps 24/20″
RX+: 95/65#
Cool Down
Metcon (No Measure)
Mobility: 7-10 minutes
Lacrosse ball – teres minor and TFL
Barbell – roll out quads and IT band