7-5-21 Rack n Run

4
Jul

7-5-21 Rack n Run

Announcements

Happy Birthday, Hannah!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Easy Run

Into…

Line Drills

Knee to Chest

Quad Stretch

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaoke (L/R)

Into…

2 ROUNDS

10 Step-Ups

10 Single DB Strict Press

100m Jog

Workout

1-Mile Run (Time)

Max Effort 1-Mile Run
1. ON A 10:00 RUNNING CLOCK…

1 Mile Run

(Score is Time)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 10 MINUTES

20 DB Box Step-Ups (35/20)*

20 Jumping Lunges

*DB Must be held in the Back Rack.

(Score is Rounds + Reps)

Rx+ 50/35

Finisher

Metcon (Time)

FOR TIME

21-15-12-9

Single DB Curls

*:30 Wall Sit After Each Set.

(Score is Time)