11-17-17 Ghost Ride – CrossFit Grail
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11-17-17 Ghost Ride

16
Nov

11-17-17 Ghost Ride

CrossFit Grail – CrossFit

 

Warm-up

Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

Weightlifting

Metcon (No Measure)

3 sets:

5-7 Chin-Ups

8-10 DB/KB Split Squats

10-12 Single Arm DB/KB Row

Metcon

Metcon (Time)

4 RFT:

21/15 Calorie Row

21 KB Swings 53/35#

15 KB Goblet Squats 53/35#
Average Time: 10-12 Minutes

Core Down

Metcon (No Measure)

Core Tabata:

Weighted Russian Twist

Weighted Sit-ups
4 minutes total, alternating exercises

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