12-29-17 Swing Set

28
Dec

12-29-17 Swing Set

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500M Row

Line Drills: Coach Led

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

100 Meter Row, 2 KB Swings 53/35#

100 Meter Row, 4 KB Swings 53/35#

100 Meter Row, 6 KB Swings 53/35#

100 Meter Row, 8 KB Swings 53/35#

100 Meter Row, 10 KB Swings 53/35#
Continue to add (2) reps per round

Cool Down

Metcon (No Measure)

3 sets for quality:

10 GHD sit-ups (to parallel)

15 glute bridges

20 flutter kicks