9-4-20 Free Agent

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds – 30sec ea

Kettlebell Deadlifts (Between Legs)

Air Squats to Medicine Ball

Single Arm Kettlebell Bent Over Rows (15sec ea side)

Push-up to Down Dog

* Performed With Lighter Kettlebell

Mobility

Warm-up (No Measure)

Child’s Pose on Ball: 40sec

Kettlebell Ankle Stretch: 30sec ea side

Squat Hold with Kettlebell: 40sec

Metcon

Metcon (No Measure)

Practic Round – Rehearsal

With Workout Weights:

100 Meter Run

7 Wallballs

5 Kettlebell Swings

3 Chest to Bar Pull-ups

Metcon

Metcon (Time)

6 Rounds For Time:

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups