3-27-18 Iron Lung

26
Mar

3-27-18 Iron Lung

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

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

10 Tempo Air Squats

1:00 Minute Moderate Row

5 Inch Worms + 2 Push-ups

10 Sit-ups

1:00 Minute Fast Row

10 Duck Walks

10 Fire Hydrants (ea leg)

10 Scap Pull-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

27/20 Calorie Row

27 Wallballs 14/10#

27 Pull-ups

– -rest 4 minutes- –

AMRAP 4:

21/15 Calorie Row

21 Wallballs 14/10#

21 Toes to Bar

– -rest 4 minutes- –

AMRAP 4:

15/10 Calorie Row

15 Wallballs 14/10#

15 Pull-ups
RX+: 20/14#

Cool Down

Metcon (No Measure)

2 Minutes Each Stretch:

Saddle Stretch

Seated Forward Fold

Bound Angle

Thread the Needle (1 min/side)