3-11-19 Monster Monday

10
Mar

3-11-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Jumping Jacks

Arm Circles

Quad Stretch

Spiderman and Reach

Push-up to Down Dog

Walkouts

Wrist Stretches

Scap Push-ups

Scap Pull-ups

Warm-up (No Measure)

Specific Warm-up:

10 “I” “T” and “W”

Then…

2 Rounds:

8 Ring Rows

10 Push-ups

12 Air Squats

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

Bench Press (Men: 3/4 BW, Women: 1/2 BW)

Strict Pull-ups

*Rest 2 Min Between Sets*
RX+: Men: BW, Women 3/4 BW

Scale with bands on pull-ups or modify to vertical ring rows

Cool Down

Metcon (No Measure)

2 sets, not for time:

25 Banded Pull-Aparts

Max Effort L-sit (or hollow hold)