9-12-17 Step Aside – CrossFit Grail
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9-12-17 Step Aside

11
Sep

9-12-17 Step Aside

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Pull-up progression exercises

2 rounds

10 bar kips with hand release

10 bar kips with knee raises

10 ground hips open to hips extended

SKill work to follow. If you have kipping pull-ups, then work toward butterfly. If you have butterfly, then work on technique. Perform 3 rounds of 10 butterfly.

Metcon

Metcon (Time)

50 Calorie Row

80 ft. Walking Lunge

40 Calorie Row

80 ft. Walking Lunge

30 Calorie Row

80 ft. Walking Lunge

20 Calorie Row

80 ft. Walking Lunge

10 Calorie Row

80 ft. Walking Lunge
80 ft is the length of the rig and back. This is a 14 – 20 minute workout

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