4-26-18 Nancy

25
Apr

4-26-18 Nancy

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Quad Stretch

Solider Kicks

Active Spiderman

Side Lunge

Duck Walks

Inch Worms with Push-up

Cat Cows

Scorpions

Back Rolls

Warm-up (No Measure)

2 sets:

10 PVC Trunk Rotations

10 PVC Pass Throughs

10 PVC OHS

10 Banded Pull Aparts

Weightlifting

Overhead Squat (5 sets of 3)

Work up in weight each set. Record highest weight lifted.

*15 min cap

Metcon

Metcon (Time)

5 RFT:

400 Meter Run

15 Overhead Squats 75/55#
RX+: 95/65#

*20 min cap