8-12-21 Plain Sailing

11
Aug

8-12-21 Plain Sailing

Announcements

Do you have any new injuries? Tell your Grail Coach before your workout!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Frog Hops

MIN 2 – 10 Bird Dogs + Max Quad Hold

MIN 3 – 7/7 Single Arm Ring Row

MIN 4 – :45 Slow Perfect Push-Ups

MIN 5 – :45 Strict Sit-Ups

Extended Warm-up

Metcon (No Measure)

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining

MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements…

Spiderman

Good Mornings

PVC Pass Throughs

Slow Push-Up to Down Dog

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS FOR REPS

1:00 – Max DB Renegade Rows (20/15)

1:00 – Max Tuck-Ups

1:00 – Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

(Score is Reps)

Rx+ (35/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)