5-4-18 Belt Buckle

12
Apr

5-4-18 Belt Buckle

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down/Back

Side Shuffle

Karaoke

Quick Skips

Cross Body Skips

Soldier Kicks

Hamstring Scoops

Side Lunge

Inch Worms

10 Scap Push-ups

10 Arm Circles

10 Scap Pull-ups

Gymnastics

Metcon (No Measure)

EMOM x12

Min 1: 30 sec Handstand Hold (against wall)

Min 2: 30 sec Pull-up Hold

Min 3: 30 Sec Top of Ring Dip Hold

Min 4: 30 Sec Hollow Hold

Metcon

Warm-up (No Measure)

2 sets (with empty barbell):

10 Single Leg Good Mornings

8 Push Press

6 Stiff Leg Deadlifts

Metcon (Time)

For time:

1000m Row

30 Deadlifts 155/105#

50 Burpees
RX+: 185/135#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Child’s Pose (2 Min)

Down Dog (1 Min)

Lizard (1 Min/Side)