8-3-18 Dilly Dilly

2
Aug

8-3-18 Dilly Dilly

Announcements

Remember to get registered for the 28-Day Nutrition ReBoot!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Jump Rope (singles or doubles)

Leg Swings (FW/BW/side to side)

Squat Hold + Toe Touches

Active Spidermans

Active Samson

Scap Push-ups/Scap Pull-ups

Push-up to Down Dog

Arm Circles

Strength

Metcon (No Measure)

EMOM 15

Min 1: 15 sec ring/box dip hold

Min 2: 4 Ring/Box Dip Negatives (3 sec eccentric)

Min 3: 10 Lying Banded Tricep Extensions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100m Run

8 Burpee Box Jumps 24/20″

16 DB Snatch 35/25#
RX+: 50/35#, 30/24″

Cool Down

Metcon (No Measure)

EXTRA CREDIT:

3 sets:

10 Chest Fly with 10 sec ISO hold

10 DB Hammer Curls