4-20-18 Humble Pi

19
Apr

4-20-18 Humble Pi

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Quad Stretch

Soldier Kicks

Knuckle Drags

Inch Worms

Active Spiderman

Hamstring Scoops

Fire Hydrants

Bird Dogs

Cat Cows

Scap Push-ups

Ring Rows

Strength

Metcon (No Measure)

3 sets (for quality):

10-12 BB Bent Over Rows

5-7 Strict Pull-ups

60 Sec GHD ISO Back Extension Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Power Snatches 75/55#

10 Deadlifts 75/55#

15 TTB
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Pigeon Pose (1 Min/Side)

Child’s Pose (1 Min)