4-12-18 Swing and Miss

11
Apr

4-12-18 Swing and Miss

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

10 Active Spidermans

10 ea. Scap Pushups (forearms and hands)

1:00 Minute Moderate Row

10 Push-ups to Down Dog

10 Side Lunge

1:00 Minute Fast Row

10 Tempo Air Squats

10 Scap Pull-ups

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Calorie Row

Kettlebell Swings 53/35#

HR Push-ups
RX+: 70/53#

25 min time cap

Core

Metcon (No Measure)

2 sets:

15 GHD Hip Extensions

30 Flutter Kicks (ea side)

60 Sec Plank