3
Sep
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