7-17-20 Cindy

16
Jul

7-17-20 Cindy

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Ankle Rocks (30 Seconds Each Side)

Lateral Squat Hold (30 Seconds Each Side)

Squat Hold

Slow Air Squats

Lateral Squats

Wall Squats

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-ups

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Mobility

Warm-up (No Measure)

Banded 3-Way Shoulder: 30 Seconds Each Direction

Metcon

Metcon (No Measure)

Practice Rounds

2 Rounds

3 Pull-ups

6 Push-ups

9 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats