6-28-18 Boat Race

27
Jun

6-28-18 Boat Race

Announcements

4th of July HERO WOD – 9am!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

6 Push-ups

8 Ring Rows

10 Air Squats

60 Sec Active Spiderman

Skill Work/ Gymnastics

Metcon (No Measure)

3 sets for quality:

5 Turkish Get-ups (ea side)

40′ Waiter Carry

0:30 Sec Bar Hang

Metcon

Metcon (Time)

For time:

50-40-30-20-10 Abmat Sit-ups

25-20-15-10-5 KB Swings 53/35#

10-8-6-4-2 Overhead KB Lunges 53/35#

Cool Down

Metcon (No Measure)

Mobility:

3 Pos Banded Shoulder Stretch (1 Min/Stretch/Side)