8-23-18 Fortitude

22
Aug

8-23-18 Fortitude

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Slow Air Squats

Warm-up (No Measure)

Trial – 1 Round:

1st Minute: :45 Second Row

2nd Minute: :45 Second Burpees

Metcon

Metcon (No Measure)

EMOM 30:

Odd: 15/12 Cal Row

Even: 15 Burpees
Modification:

Odd: 0:45 Second Row

Even: 0:45 Seconds Burpees

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Low Dragon Against Wall (1 Min/Side)

Pigeon Pose (1 Min/Side)

Single Leg Forward Fold (1 Min/Side)