4-27-18 Christine

26
Apr

4-27-18 Christine

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:60 Sec Each:

Easy Row

Knuckle Drag

Moderate Row

Active Spiderman

Fast Row

Push-up to Down Dog

Warm-up (No Measure)

2 sets:

10 SL PVC Good Mornings

8 Ring Rows

6 Burpees

Strength

Metcon (No Measure)

3 sets (for quality):

8 DB RDLs

15 Banded Good Mornings

20 Ball Slams 40/30#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 HR Push-ups

10 Toes to Bar

15 KB Lunges 53/35#
RX+: HSPUs, 70/53#

Scale: Push-ups to box, toes to kettlebell

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Single Leg Saddle (1 Min/Side)

Cross Shin (1 Min/Side)

Child’s Pose (1 Min)