8-24-18 Recess

23
Aug

8-24-18 Recess

Announcements

Happy Birthday, Brandi!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

1 Minute Each:

Side Lunge + Standing Straddle

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squat + Toe Touch

Warm-up (No Measure)

Shoulder Activation:

Arm Circles (FW/BW)

Shoulder Scoops

Cross Body Warm-up

Windmills

Scap Pull-ups

Scap Push-ups

Strength

Metcon (No Measure)

EMOM 15

Min 1: 30 sec ring/box dip hold

Min 2: 7 Ring/Box Dip Negatives (3 sec eccentric)

Min 3: 4 Lying Banded Tricep Extensions

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

3 Goblet Squats 53/35#

3 Kettlebell Swings 53/35#

6 Goblet Squats 53/35#

6 Kettlebell Swings 53/35#

9 Goblet Squats 53/35#

9 Kettlebell Swings 53/35#



Continue to add (3) Repetitions Per Round
RX+: 70/53#

Cool Down

Metcon (No Measure)

EXTRA CREDIT:

3 sets:

12 DB Chest Fly

12 DB Hammer Curls