8-1-20 Southpaw

31
Jul

8-1-20 Southpaw

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each

Easy Row

Active Samson

Push-up to Down Dog

45 Seconds Each

Moderate Row

Step Back Lunges

Active Spidermans

30 Seconds Each

Faster Row

Box Step-Ups (Low Box)

Lateral Box Step-Ups, ea side (Low Box)

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 45 Seconds Each Side

Child’s Pose on Box: 30 Seconds

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight:

6 Kettlebell Swings

6 Kettlebell Box Step-ups (Workout Box)

6 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Kettlebell Box Step-ups (24″/20″)

3 Calorie Row

6 Kettlebell Swings (53/35)

6 Kettlebell Box Step-ups (24″/20″)

6 Calorie Row

9 Kettlebell Swings (53/35)

9 Kettlebell Box Step-ups (24″/20″)

9 Calorie Row



Add [3] Reps Per Round