4-16-18 THE BEN TOTH

15
Apr

4-16-18 THE BEN TOTH

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:30 Min Slow Row

10 Fire Hydrants

5 Inch Worms (2 push-ups)

1:00 Min Moderate Row

15 Glute Bridges

15 Air Squats

0:30 Sec Fast Row

10 Leg Swings

10 Push-ups

Warm-up (No Measure)

Banded Warm-up:

Monster Walks

Clam Shells

Leg lifts

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (Time)

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters 75/55#
RX+: 95/65#

Score is slowest round.