Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run then…

Tabata 20s ON/ 10s OFF

4 Rounds

PVC Strict Press

Abmat Sit Ups

Ring Scap Pull Ups

Strength

A1: Strict Press (4×8)

A2: Strict Ring False Grip Pull Up (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

5 Minute AMRAP

30 Double Unders (60 singles)

10 Russian KB Swings (55/35)

10 Abmat Sit ups

Rest 2 Minutes

* Start where you left off