7-6-20 Simple Plan

5
Jul

7-6-20 Simple Plan

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Pigeon Pose: 1 Minute Each Side

Weightlifting

Back Squat (Build to a Heavy Set of 5)

Metcon

Metcon (No Measure)

15 Air Squats

10 Push-ups

5 Calorie Row

Metcon (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row