2
Nov
11-3-17 Friend Zone
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
250m row
10 Leg Swings (front to back and side to side)
10 Active Sampson
10 Active Superman
10 Russian Baby Makers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
100m run
12/9 Calorie Row
9 Pull-ups
If weather permits, athletes will run 100m. Otherwise, 10 burpees instead of run.
Core Down
Metcon (No Measure)
4 Giant Sets, not for time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings