Lynne

5
Feb

Lynne

CrossFit Grail – CrossFit

Warm-up

Metcon (No Measure)

400M Run

10 Active spiderman

10 Active samson

10 Push-up to Down Dog

20 Arm circles forward

20 Arm circles reverse

15 Banded pull aparts

15 Overhead banded pull aparts

2 Rounds

10 Scap Push-up

5 Push-up

10 Scap Pull-ups

1-2 Strict Pull-ups

5 Kipping Pull-ups

Mobility

Warm-up (No Measure)

Twisted Cross 30 seconds each side

Thoracis Spine Stretch with Foam Roller – 1 minute

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
30 minute time cap

Rest as needed between movements and rounds as long as you meet the time cap.