18
Jun
Monday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
100m Run
8 Inch Worms
8 Jump Squats
200m Run
8 Lunges
8ea KB Shoulder Press
400m Run
Accessory
Metcon (No Measure)
EMOTM-8
Odd- 10 Bar Kips
Even- 5 Pike to handstand W/ rower
Strength
Back Squat (Build to a tough set of 2 in 5 sets)
Metcon
Metcon (AMRAP – Reps)
8 Rounds: 45s work/ 15s rest
1st 45s- Ground-to-overhead (115/75)
2nd 45s -Hand Release Push Ups
*16mins total