12
Jun
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