6-18-19 Lead Foot

17
Jun

6-18-19 Lead Foot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Row

Mountain Climbers

Spiderman and Reach

Moderate Row

Plank Shoulder Taps

Active Samson

Faster Row

Push-up to Down Dog

Russian Baby Makers

Warm-up (No Measure)

Mobility / Stretching:

Chest Stretch (1 Min/Side)

Child’s Pose (1 Min)

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

1-3 Strict Pull-ups

3 Pull-ups

3 C2B Pull-ups (Or 3 More Pull-ups)

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Calorie Row

4 Burpees

3 Pull-ups (C2B)

2 Toes to Bar

1 Pull-ups

Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Pull-ups

*Rest 4 Minutes*

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

*Rest 4 Minutes*

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
RX+: C2B, TTB, Pull-ups