11-14-17 Lead Foot – CrossFit Grail
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11-14-17 Lead Foot

13
Nov

11-14-17 Lead Foot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

60 Sec Slow Row

10 Active Spidermans

10 Alternating Bird Dog

60 Sec Moderate Row

10 Active Samson

30 Sec Hollow Hold

30 Sec Fast Row

10 Push-up to Down Dog

30 Sec Superman Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups
Write score for each AMRAP individually in comments section in Wodify (three separate scores)

Core Down

Metcon (No Measure)

4 sets (20 sec work, 10 sec rest):

Elbow Plank

Superman Hold

Hollow Hold

Flutter Kicks

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