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″