3-27-21 Surviving the Zombie Apocolypse

26
Mar

3-27-21 Surviving the Zombie Apocolypse

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

then…

Coach Led Warm-up Game

then…30sec ea:

Air Squats

Single Unders

Bodyweight Good Mornings

Arm Circles Forward

Penguin Double Taps

Side Lunges

Arm Circles Backward

Double Unders

Mobility

Warm-up (No Measure)

1min:

Table Top

Ankle Stretch, ea side

Metcon

Metcon (Time)

Chipper – in order as fast as possible:

100 Double Unders

75 Air Squat

60 Ball Slams

50 Ring Dips

60 Ball Slams

75 Air Squat

100 Double Unders

~

Every 2 min both partners must run 200M and continue working where they left off.
Only one partner can work at a time.

Partners can break up reps between them as desired.