8
Feb
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