7-15-20 Fast Five

14
Jul

7-15-20 Fast Five

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

40 Seconds Each

Hollow Hold

Arch Hold

30 Seconds Each

Hollow Hold on Pull-up Bar

Arch Hold on Pull-up Bar

20 Seconds Each

Scap Pull-ups

Strict Toes to Bar

Mobility

Warm-up (No Measure)

Pigeon Pose + Lat Reach: 1 Minute Each Side

Metcon

Metcon (No Measure)

Practice Round

1 Round

With First Round Weight:

5 Calorie Row

4 Toes to Bar

3 Goblet Squats

Metcon (AMRAP – Reps)

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

9 Goblet Squats (50/35)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

15 Goblet Squats (50/35)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

21 Goblet Squats (50/35)
Score is lowest Total Reps of the three AMRAPs

First AMRAP is 45/39 reps per round

Second AMRAP is 51/45 reps per round

Third AMRAP is 57/51 reps per round