2-15-18 Sneak Attack

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowling: 1000 meters for time split between two partners. Change every 100m.

Then…

10 Active Spidermans

10 Active Samson

10 Inch Worms

10 Down Dog to Pigeon Pose

10 Air Squats

10 Wide Stance Side Lunge

Metcon

Metcon (Time)

6 RFT:

21 AbMat Sit-Ups

15 Calorie Row

9 DB Snatches 35/20#
RX+: 50/35#

Cool Down

Metcon (No Measure)

1 min/exercise

Couch Stretch (ea side)

Pigeon Pose (ea side)

Dragon Pose (ea side)

Low Dragon Pose (ea side)