9-21-18 Thin Air

20
Sep

9-21-18 Thin Air

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds, building in intensity:

25 Double Unders

15 KB Swings

10 Overhead KB Lunges

5 Push-up to Down Dog

Then…

10 “I” “T” and “W” with plates

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 25 sec handstand hold against wall

Min 2: 6 HSPU Negatives (3 sec eccentric)

Min 3: 6 Tempo DB Arnold Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Air Squats

30 Sit-ups

20 Plate Ground to Overhead 45/25#