Baseline

30
Jan

Baseline

Announcements

Paleo Potluck-this Saturday 9-11am

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Slow Air Squats

Mountain Climbers

Moderate Row

Active Samson

Lunges

Faster Row

Active Spidermans

Push-up Down Dog

10 Scap Pull-ups

5 Kip Swings

10 Scap Pushups

5 Pushups

Metcon

Baseline WOD (Time)

For Time:

500m Row/ 400m Run

40 Air Squats

30 Abmat Sit Ups

20 Push Ups

10 Pull Ups
Complete Row for baseline, not run

Weightlifting

A1: Bench Press (Heavy Set of 3)

Partner up and build to a heavy set of 3

A2: Metcon (Weight)

3 total sets. 1 set between Bench Press

10 Dumbell Rows

10 Hammer Curls
Choose a weight that you can do 8 – 10 unbroken

Mobility

Metcon (No Measure)

3 Rounds 40 seconds on 20 seconds off

GHD Swimmers

Rig Leg Raises

SuperMan Hold

V-ups