26
Aug
8-27-19 Meter Maid
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Active Samson, ea side
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans, 60 sec
Medicine Ball Squats
Slam Balls
Slam Ball Lunges
Pigeon Pose, ea side
Lizard Pose, ea side
Thread the Needle, ea side
Warm-up (No Measure)
Movement Prep:
10 Box Step-ups (5/leg)
5 Box Jumps
With medicine ball:
5 Front Squats
5 Push Press
5 Wallballs
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Run
9 Wallballs
9 Box Jumps
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs 20/14#
27 Box Jumps 24/20″
200 Meter Run
21 Wallballs 20/14#
21 Box Jumps 24/20″
200 Meter Run
15 Wallballs 20/14#
15 Box Jumps 24/20″
200 Meter Run
9 Wallballs 20/14#
9 Box Jumps 24/20″
200 Meter Run