5-17-18 Jump Ship

16
May

5-17-18 Jump Ship

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute:

Easy Row

Active Samson

:45 Seconds:

Medium Row

Push-up to Down Dog

:30 Seconds:

Faster Row

Air Squats

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 20 Sec Pronated Pull-up Hold

Min 2: 30 Sec HS Hold

Min 3: 40 Sec Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21 Ball Slams 40/30#

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups

Cool Down

Metcon (No Measure)

1 Min/Exercise:

Couch Stretch

Pigeon Pose

Banded Ankle Stretch

Twisted Cross