Thursday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row 200m

4 Rounds

10 Ring scapula rows

10 Lunges w/ twist

4 Inch Worms

Then…

200m Run

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 6min:

30s Double Under Work

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

30 Row Calories

15 Pull Ups

30 Plate Overhead Walking Lunges (45/25)

400M Run

Core Down

Metcon (No Measure)

V-Ups- 3×15, R45s