Ruger

4
Aug

Ruger

Announcements

Happy Birthday, Kelli W!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10

5 Inchworms with Push-Up

7/7 DB Deadlift + Curl to Press

9/9 SA Ring Row

11 Alt.Quad Heel Taps

200m Run

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)

10/10 Plate Around the Worlds (L/R)

:45 Plate OH Hold

:45 Plate Gun Hold

4 Wall Walks

-Rest as needed b/t Sets-

(No Measure)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Side Plank Bridge-Ups

1:00 Elbow Plank

-Rest As Needed b/t Sets-

(No Measure)