7-12-18 Kelen Helly

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Spidermans

Walkouts

Toe Walk + Heel Walk

Warm-up (No Measure)

Movement Prep:

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

*with wall ball

4 Step-ups (each leg)

4 Box Jumps

2 sets:

5 Deadlifts

5 Russian Swings

5 Full Swings

*start with lighter KB, workout weight on second set

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups (Vertical Ring Rows)

3 Kipping Pull-ups (Ring Rows)

Metcon

Metcon (Time)

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Round of Kelly
Kelly:

400 Meter Run

30 Box Jumps 24/20″

30 Wallballs 20/14#

Helen:

400 Meter Run

21 Kettlebell Swings 53/35#

12 Pull-ups

Cool Down

Metcon (No Measure)

Mobility:

Pigeon Pose on Box (1 Min/Side)

Couch Stretch on Kettlebell (1 Min)