31
Aug
9-1-20 Goodie Bag
Announcements
Happy Birthday, Troy!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
400m Easy Run
then
30sec ea:
Active Samson
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups (Lower Box)
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups (Higher Box)
Mobility
Warm-up (No Measure)
30sec ea:
Childs Pose on Box
Up Dog
Pike Stretch
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
1 Round with Workout Weight:
100 Meter Run
3cal Row
5 Toes to Bar
50m Sandbag Run
5 Sandbag Box Step-ups
Metcon
Metcon (Time)
For Time:
800m Run
50/35 Calorie Row
40 Toes to Bar
200m Sand Bag Run (40/25)
40 Sand Bag Box Step-ups (40/25) (24″/20″)
50/35 Calorie Row
800m Run