11-5-20 Copy, Paste

4
Nov

11-5-20 Copy, Paste

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds For Quality

200m Row

10 Active Spidermans (5 ea side)

20 Single Arm Kettlebell Deadlfits (10 Each)

Mobility

Warm-up (No Measure)

Pigeon Pose, 2min ea side

Sitting Quad Stretch, 2min ea side

KB Shoulder Stretch on rig, 1min ea side

Warm-up

Warm-up (No Measure)

With Lighter Kettlebell:

5 Kettlebell “Starts”

10 Russian Kettebell Swings

5 Full Kettlebell Swings

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

200m Row

5 Kettlebell Swings

5 Burpees

Metcon

Metcon (Time)

For Time:

800M Row

3 Rounds:

15 Kettlebell Swings (53/35)

9 Burpees

800M Row

3 Rounds:

15 Kettlebell Swings (53/35)

9 Burpees

800M Row