2-27-18 Chip Shot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Easy Row

10 Leg Swings (forward/backward and side/side)

10 Active Spiderman

0:30 Second Moderate Row

10 Push-ups to Down Dog

10 Side Lunge

0:30 Second Fast Row

10 Russian Baby Makers

10 Cat Cows

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 10

Odd: 2 Rope Climbs

Even: 5 Strict Pull-ups (3-5 MUs)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

35 Dumbbell Snatches 35/25#

30 Wallballs 20/14#

25/20 Calorie Row

20 HR Push-ups
RX+: 50/35# and Handstand Push-ups