5-10-18 Meter Maid

9
May

5-10-18 Meter Maid

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders (or Double Under Practice)

10 Leg Swings (FW/BW and Side to Side)

10 Active Spiderman

10 Active Samson

10 Hamstring Scoops

10 Push-up to Down Dog

10 Cat Cows

10 Scorpions

Skill Work/ Gymnastics

Metcon (No Measure)

3 sets (building in intensity):

10 Med Ball Squat Cleans

8 Lateral Box Step Ups (4/leg)

6 Burpee Broad Jumps

Metcon

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs 20/14#

27 Box Jumps 24/20″

200 Meter Run

21 Wallballs 20/14#

21 Box Jumps 24/20″

200 Meter Run

15 Wallballs 20/14#

15 Box Jumps 24/20″

200 Meter Run

9 Wallballs 20/14#

9 Box Jumps 24/20″

200 Meter Run
25 min time cap