10
May
Thursday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
2 Rounds
Row 100m
5 Burpees
Row 200m
10 Air Squats
Row 300m
15 Ring Rows
*10min CAP
Strength
Metcon (Weight)
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
Metcon
Metcon (AMRAP – Reps)
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