12-26-17 Long Gone

25
Dec

12-26-17 Long Gone

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Easy Row

10 Active Spidermans

5 Russian Baby Makers

1 Min Moderate Row

10 Side Lunge (ea side)

10 Active Samson

1 Min Faster Row

10 Push-up to Down Dog

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 1:00 at each station:

Calorie Row

DB/KB Snatch 35/25#

Wallballs 20/14#

Rest 1:00 between rounds
RX+: 53/35# KB

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Seated forward fold (1min)

Cross shin (1 min/side)

Child’s pose (1 min)