9-10-20 BURN

9
Sep

9-10-20 BURN

Announcements

9/11 Tribute WOD – this Friday! Grab your spot!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

8 min running clock:

2-4-6-8-10…

Jump Squats

Abmat Sit-ups

PVC Pass Throughs

Strength

Metcon (No Measure)

4 sets:

6 DB Push Press (ea arm)

6 DB row (ea arm)

10 Ring Rows

Metcon

Metcon (Time)

For Time:

20 Burpee Box Jump Overs 20/16″

30 DB Snatches 35/25#

40 Goblet Squats 35/25#

50 Double Unders

Core

Metcon (No Measure)

3 sets:

15 Banded Good Mornings

15 Leg Raises

15 Russian Twists (ea side)

Cool Down

Metcon (No Measure)

5 Min Mobility

Lacrosse Ball: Deltoids and teres minor