Eighth Grade

29
Jan

Eighth Grade

Announcements

Paleo Potluck-this Saturday 9-11am

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2:

AMRAP 8

5 Calorie Row

50-ft. Walking Lunge with AbMat on Head

100-ft. Bear Crawl
* Switch After Full Rounds

* If AbMat Falls Off Head: 3 Sit-ups

* Walking Lunge: 25-ft. Out & Back

* Bear Crawl: 50-ft. Out & Back

* Teams with the Most Rounds Win

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Metcon

Metcon (No Measure)

1 Round

6 Kettlebell Swings (Lighter Weight)

3 Calorie Row

6 Kettlebell Box Step-ups (Lighter Weight)

3 Calorie Row

Build to Workout Kettlebell Weight

1 Round

4 Kettlebell Swings

4 Kettlebell Box Step-ups

Metcon (AMRAP – Reps)

Tabata (4 Tabatas)

Kettlebell Swings (53/35)

Row Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Row Calories

TABATA

8 Rounds:

20 Second On

10 Second Off
Rx+ Echo Bike, 70# KB

* Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest

* Athletes will complete all 8 rounds on one movement before moving to the next

* There is no rest between movements beyond the 10 seconds

* Your score at each interval is the total reps completed over the 8 rounds

* Your final score will be the sum total of reps completed at all 4 movements

Cool Down

Metcon (No Measure)

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side