9
Nov
11-10-17 Fight Gone Bad
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1 minute slow row
10 air squats
10 pushup to down dog
1 minute moderate row
10 active spiderman
10 samson stretch
1 min hard row
5 inch worms
5 russian baby makers
Warm-up (No Measure)
Rehearsal:
**5 reps at each station
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Calorie Row
Metcon
Metcon (AMRAP – Reps)
3 Rounds of 1:00 at Each Station:
Wall Balls 20/14#
Sumo Deadlift High Pulls 75/55#
Box Jumps 20″
Push Press 75/55#
Calorie Row
Rest
Cool Down
Metcon (No Measure)
Mobility:
5 minutes – Quad/IT band (barbell rollout)
5 minutes – back, lats, and traps (foam roller)