6-8-18 Friend-ship

7
Jun

6-8-18 Friend-ship

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up – Line Drills:

Side Shuffle

High Knees

Butt Kickers

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Toe Walk

Heel Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of “Cindy”
Cindy: 5 pull-ups, 5 push-ups, 15 air squats

RX+: strict pull-ups

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Squat Hold (1 Min)

Twisted Cross (1 Min/Side)

Banded Ankle Stretch (1 Min/Side)