4-24-19 Crew Top


4-24-19 Crew Top

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

400m Run then…

0:30 Seconds Each:

Leg Swings (FW/BW)

Active Samson (15 sec/side)

Squats to Medball

Leg Swings (Side to Side)

Active Spiderman

Medball Deadlifts

Single Unders

Down Dog to Pigeon

Medball Front Squats

Double Unders (or DU Practice)

Cat Cows

Bird Dogs (15 sec/side)

Medball Squat Cleans


Metcon (No Measure)

Workout Rehearsal:

100m Run

5 Medball Squat Cleans

10 Double Unders

3 Calorie Row

Metcon (AMRAP – Reps)

Every 4:00 Minutes x 4 sets

200m Run

12 Medball Squat Cleans 20/14#

30 Double Unders

Then with the remaining time..

Max Calorie Row

* Rest 1:00 Minute Between Sets *
RX+: 30/20#

Score is total calories.

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Lizard Pose (1 Min/Side)

Single Leg Forward Fold (1 Min)