7-17-21 $10k

16
Jul

7-17-21 $10k

Announcements

Run Club – tomorrow 7am at the Grail!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS ON A 5:00 RUNNING CLOCK…

8 Inchworms w/ Push-Up

10 Active Spiderman

12 Bodyweight Goodmornings

14 Air Squats

Workout

Metcon (Time)

IN TEAMS OF 2 OR 3…

FOR TIME

10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).

The athlete that comes off the rower will complete (2) body weight movements for 10/10 reps each during their rest period.

(Score is Time)
Ideas for Movements

Upper Body

*Push-ups

*Pull-ups

*Ring Dips

*Ring Rows

*HSPU

Core

*Sit-ups

*V-Ups

*Bird Dogs

*Toes to Rigs

*Glute Bridge

*Russian Twist

Legs

*Lunges

*Air Squats

*Split Squats

*Box Step-ups

*Side Squats

***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com