31
Oct
11-1-18 The Good Life
Announcements
Happy Birthday, TJ!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up: 0:60 Seconds
Easy Row
Active Spidermans
10 Scap Push-ups
Moderate Row
Push-up to Down Dog
10 Scap Pull-ups
Faster Row
Active Samson + Air Squats
Warm-up (No Measure)
Mobility:
Pigeon Pose on Box (1 min/side)
Box Calf Stretch (0:30 sec/side)
Warm-up (No Measure)
Burpees: flop, pop, hop
2 Rounds:
3 Push-ups
3 Frog Hops
3 Burpees
Box Jumps: Soft landing, chest and eyes forward
2 Rounds:
5 Step-ups, each leg
5 Box Jumps
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Row
3 Burpees
5 Box Jumps
Metcon (Time)
3 Rounds for Time:
500 Meter Row
12 Burpees
21 Box Jumps 24/20″