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