Mood Swing

15
Jan

Mood Swing

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Inchworm to Push-up

Moderate Row

Glute Bridge Walkouts

Faster Row

Hollow Hold

Warm-up (No Measure)

30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Strict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings
*Warmup Performed With a Single Light Kettlebell

Skill Work/ Gymnastics

Metcon (No Measure)

Rope Climb Skill work

Metcon

Metcon (No Measure)

Rehearsal

1 Round

5 Calorie Row

5 Kettlebell Swings (Lighter Weight)

1 Rope Climb

*Build to Workout Weight*

1 Round

5 Calorie Row

3 Kettlebell Swing

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Row

12 Kettlebell Swings (53/35#)

2 Rope Climbs (15′)
Rx+ 70/53

Mobility

Warm-up (No Measure)

Kettlebell Lat Smash: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute Each Side