7-17-18 Fight Gone Good

16
Jul

7-17-18 Fight Gone Good

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Each:

Easy Row

Medicine Ball Foot Taps

Medium Row

Push-up to Down Dog

Faster Row

Slow Air Squats

Warm-up (No Measure)

2 Rounds:

10 Scap Pull-ups

10 V-ups

20′ Banded Spiderman Walk

Metcon

Warm-up (No Measure)

Workout Prep:

2 Rounds, building in intensity:

5 DB Snatch

5 Wallballs

5 Toes to Bar

5 Ball Slams

Metcon (AMRAP – Reps)

3 Rounds for Max Reps:

1 Min Cal Row

1 Min DB Snatch 35/25#

1 Min Wallballs 20/14#

1 Min Toes to Bar

1 Min Ball Slams 30/20#

–Rest 1 Min Between Rounds–

Cool Down

Metcon (No Measure)

Mobility:

Banded Ankle Stretch (1 Min/Side)

Dragon (1 Min/Side)

Lizard (1 Min/Side)