7/19/18 Top Ten

18
Jul

7/19/18 Top Ten

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Very Easy Row

1 Minute Active Spidermans

1:30 Easy Row

1 Minute Alternating Bird Dogs

1 Minute Medium Row

1 Minute Slow Air Squats

:30 Seconds Fast Row

1 Minute Push-up to Down Dog

Metcon

Metcon (Distance)

AMRAP 10:

Row for Max Meters

On the 1:00 – 1 AbMat Sit-Up

On the 2:00 – 2 AbMat Sit-Ups

On the 3:00 – 3 AbMat Sit-Ups

On the 4:00 – 4 AbMat Sit-Ups

On the 5:00 – 5 AbMat Sit-Ups

On the 6:00 – 6 AbMat Sit-Ups

On the 7:00 – 7 AbMat Sit-Ups

On the 8:00 – 8 AbMat Sit-Ups

On the 9:00 – 9 AbMat Sit-Ups

Core

Metcon (No Measure)

3 sets for quality:

60 sec GHD Back Extension Hold

45 sec Weighted Plank

30 sec Hollow Hold

Cool Down

Metcon (No Measure)

Coach led stretching (7-10 min)