6-13-19 Old Town Road

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Mountain Climbers

Active Spiderman

T Push-ups

Active Samson

Down Dog to Pigeon

Flutter Kicks

Cat Cows

Thoracic Rotations

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 20s Ring Dip Hold

Min 2: 10 Banded Tricep Pulldowns

Min 3: 20s Barbell Overhead Hold 95/65#

Min 4: 6 Kneeling Single Arm Press

Metcon

Metcon (No Measure)

Workout Rehearsal:

50m Farmers Carry

5 Slam Balls

1-2 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100m Farmers Carry 53’s/35’s

15 Slam Balls 30/20#

7 Strict Pull-ups
RX+: 70’s/53’s and 40/30#

Modification: Banded Pull-ups or Rack Pull-ups