7-24-18 Power Hour

23
Jul

7-24-18 Power Hour

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then 60 Seconds Each:

Active Samson

Active Spidermans

Alternating Bird Dogs

Push-up to Down Dog

Air Squats

Warm-up (No Measure)

Glute/Shoulder Activation:

Banded Walks (5 steps square)

10 Each: “I” “T” and “W”

2×30 Sec Passive Bar Hang with Partner

Metcon

Metcon (Time)

For Time:

100 Wall Balls 20/14#

*EMOM 5 Toes to Bar, starting at 0:00
Modification: Reduce reps OR Hanging Knee Raises

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Saddle on Wallball (1 Min)

Lizard (1 Min/Side)

Pigeon Pose (1 Min/Side)