9-25-18 Free Fall

24
Sep

9-25-18 Free Fall

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run then…

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Knuckle Drags

Side Lunges

Walking Samson

Walking Spiderman

Walkouts

Warm-up (No Measure)

Movement Prep:

2 Rounds, starting with a lighter KB:

5 KB Deadlifts

5 Russian KB Swings

5 KB Swings

2 Rounds with medball:

5 Front Squats

5 Push Press

5 Wall balls

Rehearsal:

1 Rounds:

100m Run

5 KB Swings

5 Wall balls

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

20 Kettlebell Swings 53/35#

20 Wallballs 20/14#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Banded Ankle Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Squat Hold (1 Min)