9-27-18 The Ghost

26
Sep

9-27-18 The Ghost

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kicks

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Spidermans

Inch Worms with Push-up

Metcon

Warm-up (No Measure)

Movement/Transition Prep:

1 Round:

0:20 Second Row

0:20 Second Burpees

0:20 Second Double Unders

Metcon (AMRAP – Reps)

6 Rounds for Reps:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Low Dragon/Ankle Stretch (1 Min/Side)

Lizard (1 Min/Side)

Twisted Cross (1 Min/Side)