9-14-18 Twenty Something

13
Sep

9-14-18 Twenty Something

Announcements

Saturday is the last day to register for the Barbells for Boobs-Challenge for Charity!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Samson

Walking Spidermans

5 Inch Worm with Push-up

5 Cat Cows (per side)

5 Thoracic Rotations (per side)

5 Bird Dogs (per side)

Warm-up (No Measure)

Shoulder Activation:

10 “I” and “T”

10 Side Plank Press Out

5 Plank Plate Rotations (ea side)

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 20 sec handstand hold against wall

Min 2: 5 HSPU Negatives (3 sec eccentric)

Min 3: 8 Tempo DB Arnold Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200m Run

20 Double Unders

20 KB Swings 53/35#

20 Wallballs 20/14#
RX+:

KB Swings 70/53# Wallballs 30/20#