5
Feb
2-6-18 Guts and Glory
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 (Time)
For time:
21 – 15 – 9
Calorie Row
Thrusters 75/55#
Straight into…
15 – 12 – 9
Calorie Row
Hang Squat Cleans 75/55#
Straight into…
12 – 9 – 6
Burpees
Overhead Squats 75/55#
RX+: 95/65#
Cool Down
Metcon (No Measure)
1 Minute/Exercise/Side
Dragon
Low Dragon
Pigeon
Couch Stretch