9/20/18 Catch Fire

19
Sep

9/20/18 Catch Fire

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Active Samson + Air Squat

Warm-up (No Measure)

Movement Prep:

2 Rounds:

5 Dumbbell Deadlifts

25 Meter Farmers Carry

2 Rounds:

4 Reverse Lunges in Place

25’ Walking Lunge

Metcon

Metcon (Time)

3 RFT:

1,000 Meter Row

200 Meter Farmers Carry 35’s/25’s

100′ Walking Lunge
RX+: 53’s/35’s

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Dragon (1 Min/Side)

Low Dragon (1 Min/Side)

Single Leg Saddle (1 Min/Side)

Wrist Stretches