2-9-18 Open Workout 14.4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Active Spiderman

Active Samson

Inch Worms

Down Dog to Pigeon

Cat Cows

Scorpions

Scap Pull-ups

Scap Push-ups

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled:

60 Calorie Row

50 Hanging Knee Raises

40 Wall-Ball Shots 14/10#

30 Cleans 95/65#

20 Jumping Pull-ups

Cool Down

Metcon (No Measure)

Mobility 7-10 Minutes

Barbell – roll out quads and IT band