7-24-21 Zavodila

23
Jul

7-24-21 Zavodila

Announcements

Run Club – tomorrow 7am at Fox Ridge Middle School

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

200M Run

5/5 Single Arm KB Deadlifts (Light-Moderate)

5/5 Single Arm KB Hang Cleans

5/5 Single Arm KB Front Rack Reverse Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

25 Russian Swings (Athlete Choice)

50 Walking Lunges

25 Box Jump Overs (20)

800M Run (Split into 200M Sprints)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements. P1 cannot pass P2.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

50 Bicycle Crunches

1:00 Tuck Hold

50 Bicycle Crunches

(No Measure)