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