6-22-18 Wreckless

21
Jun

6-22-18 Wreckless

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run

Then…

0:30 Each Exercise:

Slam Ball Foot Taps

Ait Squats

Slam Ball Throws

Push-up to Down Dog

Slam Ball Wood&Chop with Hay Baler

Jumping Lunges

Warm-up (No Measure)

2 Rounds:

10 Scap Pull-ups

5 Rings Rows

10 Scap Push-ups

5 Push-ups

Gymnastics

Pull-ups (One Max Effort Set)

Testing week for pull-ups to get a baseline. Use banded to modify. If needed, modify to vertical ring rows instead of using a band.

Metcon

Metcon (Time)

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack SandBag Walking Lunge 40/25#
Modification: Hanging Knee Raises/TTB Practice

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Pigeon Pose (2 Min/Side)

Lizard (1 Min/Side)

Twisted Lizard (1 Min/Side)