7-22-21 Out to Pasture

21
Jul

7-22-21 Out to Pasture

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Row @ Moderate Pace

5/5 DB Strict Press*

5/5 DB Hang Power Clean

5 Scap Push-Ups

5 Knee Push-Ups**

*Halfway switch DB Push Press

**Halfway switch to Push-Ups

Workout

Metcon (Time)

3 SETS FOR QUALITY

15 Narrow Grip Push-Ups

100m DB or KB Farmer Carry (AHAP)

30 Sit-Ups*

750/600m Row

-Rest 1:30 b/t Sets-

Rx + 4 sets, GHD Sit-Ups @ 1/2 reps

(Score is Time)

Metcon (No Measure)

2-3 SETS

:30 Banded Plank Hold*

30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

(No Measure)

Cool Down

Metcon (No Measure)

1min ea:

Chest Stretch on Rig, ea side

Wrist Stretch

Active Up Dog to Down Dog