Thursday

CrossFit Grail – CrossFit

Warm Up

2 Rounds

Row 100m

5 Burpees

Row 200m

10 Air Squats

Row 300m

15 Ring Rows

*10min CAP

A. EMOTM-12

1st- 10 KB SA Right Leg Step Ups

2nd- 8 Decline Push Ups (feet on box)

3rd- 10 KB SA Left Leg Step Ups

6 sets

1 Min OH Walking Lunges (45/25)

1 Min Hollow Rocks

1 Min Slam Balls Over the Shoulder (40/30)

1 Min Farmer’s walk (53/35) (40′ counts as 1)

1 Min Low Ring Planks (Score as 1)

*Score total reps

**40′ is the length of rig