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