12-28-17 Heartbreak Kid

27
Dec

12-28-17 Heartbreak Kid

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500M Row

2 Rounds:

20 Jumping Jacks

10 Air Squats

8 Active Spidermans

6 Push-ups

4 Scap Pull-ups

Metcon

Metcon (Time)

3 RFT:

10 Front Squats 135/95#

20 Pull-Ups

50 Double Unders
RX+: 155/105#

Chest to Bar Pull-ups

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Dragon

Low Dragon

Lizard

Half Front Split
1 min per stretch. Same side for all movements then switch legs.