30
May
Wednesday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
10 Banded Goodmornings
5 Hand Release Push Ups
10 Gob Squats
5 Barbell RDLs
Strength
Deadlift (EMOM- 8min TNG set of 3, Across)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
21-15-9:
Burpee Over KB Jumps
Russian KB Swings (70/55)
Rest 5 min
12 min AMRAP
10 Pull-ups
20 Hand Release Push Ups
30 Plate OH Alt Lunges (45/25)
40 Double Unders