7-6-18 Figawi

5
Jul

7-6-18 Figawi

Announcements

Sun, July 8-meet at Grail at 6:45am to carpool down and Hike the Manitou Incline

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Row…

Then 10 reps of each:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 20 sec Ring Row Hold

Min 2: 5 Pull-up Negatives (2-3 Sec)

Min 3: 8 BB Bent Over Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches 35/25#
RX+: 50/35#

Cool Down

Metcon (No Measure)

Mobility:

Lizard (1 Min/Side)

Pigeon Pose (1 Min/side)

Child’s Pose (1 Min)