7-20-18 Schlitz

19
Jul

7-20-18 Schlitz

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Toe Walk + Heel Walk

Warm-up (No Measure)

Active Warm-up:

0:20 Seconds Scap Pull-ups

0:40 Seconds Push-up to Down Dog

0:20 Seconds Scap Push-ups

0:40 Seconds Toe Touch + Air Squat

0:20 Seconds Supine Scap Ring Rows

0:40 Seconds Active Spidermans

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 30 sec Ring Row Hold

Min 2: 7 Pull-up Negatives (2-3 Sec)

Min 3: 4 BB Bent Over Rows
Try to increase the weight from last week for bent over rows.

Metcon

Metcon (Time)

4RFT:

400 Meter Run

50 Air Squats