10-10-17 Shred It – CrossFit Grail
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10-10-17 Shred It

9
Oct

10-10-17 Shred It

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Spidermans

Inchworms

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Warm-up (No Measure)

Pigeon Pose – 1:00 Each Side

Down Dog with alternating heels – 1:00 Each Side

Warm-up (No Measure)

Rehearsal

10 Double Unders

10 Air Squats

100 Meter Run

50 Meter Wreckbag Run

5 Kettlebell Swings

5 Calorie Bike

Metcon

Metcon (Time)

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Sandbag Run 40/25#

40 Kettlebell Swings (53/35)

40/30 Calorie Row
13 – 16 Minutes Average time

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