7-16-18 THE RICH BERRETTA

15
Jul

7-16-18 THE RICH BERRETTA

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run then…

10 Reps Each:

Knuckle Drags

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Cat Cows

Alternating Bird Dogs

Warm-up (No Measure)

Banded Walks:

Monster Walks

Lateral Side Steps

20 Sky Divers

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Reps)

3 sets of AMRAP 3:

10 Pull-ups

10 Push-ups

10 Burpees

In remaining time, max reps air squats

–Rest 2 min–
Score is total air squats

Cool Down

Metcon (No Measure)

Mobility:

Standing Straddle (1 Min)

Single Leg Forward Fold (1 Min/Side)

Child’s Pose (1 Min)