6-21-21 Neo

20
Jun

6-21-21 Neo

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Into…

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Alt. DB Bent Over Row

5 Inch Worms + Push-Up

Warm-up

Warm-up (No Measure)

10 Barbell Elbow Rotations

5 Strict Press

5 Tempo Strict Press (3 seconds on way down)

Strength

Shoulder Press (5×3)

Tempo Strict Press

5×3*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN #1 – 14 DB Push Press (35/20)

MIN #2 – 7 DB Renegade Rows*

Etc…

-Rest 1:00-

AMRAP x 4 MINUTES

4 Frog Hops

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R