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)