10-2-18 Hot Rod

1
Oct

10-2-18 Hot Rod

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds, building in intensity:

100m Run

10 Spiderman and Reach (5/side)

10 Ball Slams

10 Slam Ball Jump Squats

10 Slam Ball Push-ups (5/side)

Metcon

Metcon (Time)

For Time:

24-20-16-12:

Calorie Row

Alternating Dumbbell Snatches 35/25#

Calorie Row

Dumbbell Goblet Front Squats 35/25#

Core

Metcon (No Measure)

2 sets for quality:

30 sec hollow hold

45 sec weighted plank

60 sec GHD back extension hold