8-10-18 Crunch Time

9
Aug

8-10-18 Crunch Time

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Quick Skips

Solider Kicks

Quad Stretch

Knees to Chest

Hamstring Scoops

Side Lunges

Active Spiderman

Inch Worm with Push-up

Strength

Metcon (No Measure)

EMOM 15

Min 1: 20 sec ring/box dip hold

Min 2: 5 Ring/Box Dip Negatives (3 sec eccentric)

Min 3: 8 Lying Banded Tricep Extensions

Metcon

Metcon (Time)

4 RFT:

30 Russian KB Swings 53/35#

30 Abmat Sit-ups

200m Run
RX+: 70/53#

Cool Down

Metcon (No Measure)

EXTRA CREDIT:

3 sets:

10 DB Chest Fly

10 DB Hammer Curls