8-9-18 Button Down

8
Aug

8-9-18 Button Down

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Easy Row

Active Spidermans

Squat Hold + Toe Touch + Rotation

Medium Row

Cossack Squat

Scorpions

Faster Row

Push-up to Down Dog

Plank Hold

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps:

3 Minute Calorie Row

2 Minute Burpee Box Jump Overs 24/20″

1 Minute Toes to Bar

*2 Minute Rest Between Rounds*

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Pigeon Pose on Box (1 Min/Side)

Ankle Stretch on Box (1 Min/Side)

Child’s Pose (1 Min)