7-23-20 Close Quarters

22
Jul

7-23-20 Close Quarters

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Samson

Front Plank

Moderate Row

Active Spidermans

Right Side Plank

Fast Row

Push-up to Down Dog

Left Side Plank

Warm-up (No Measure)

Kettlebell/Dumbbell Warmup:

20 Seconds Each with Light Kettlebell/Dumbbell:

Suitcase Deadlifts (Right)

Suitcase Deadlifts (Left)

Deadlifts (Between Legs)

Russian Kettlebell Swings

Mobility

Warm-up (No Measure)

Laying Quad Stretch: 90 Seconds Each Side

Pigeon Pose with Wrist Stretch: 90 Seconds Each side

Metcon

Metcon (No Measure)

Practice Round

With workout weight:

5 Calorie Row

5 AbMat Sit-ups

100′ Farmers Carry

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

25/18 Calorie Row

25 AbMat Sit-ups

100M Double KB/DB Farmers Carry (50/35)