10-13-17 Dream Boat – CrossFit Grail
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10-13-17 Dream Boat

12
Oct

10-13-17 Dream Boat

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Samson stretch

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up

Warm-up (No Measure)

Couch Stretch 2:00 each leg

Pigeon Pose 2:00

Banded Shoulder DIstraction 1:00 each side

Metcon

Metcon (Time)

“Dreamboat”

14-12-10-8-6-4-2

Calorie Row

Strict Press 75/55#

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