8-17-18 WOD

16
Aug

8-17-18 WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm + Pushup

Warm-up (No Measure)

2 Rounds:

10 Scap Pull-ups

10 Scap Push-ups

10 Arm Circles (FW/BW)

10 V-ups

Strength

Metcon (No Measure)

EMOM 15

Min 1: 25 sec ring/box dip hold

Min 2: 6 Ring/Box Dip Negatives (3 sec eccentric)

Min 3: 6 Lying Banded Tricep Extensions

Metcon

Metcon (Time)

On the 3:00 x 7 Rounds:

200m Run

12 Toes to Bar
Score is slowest round. Modifcation: Toes to kettlebell or scale reps.

RX+: 400m Run each round