Friday – CrossFit Grail
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Friday

27
Apr

Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

8 Push Ups

8 Air Squats

8 Barbell Shoulder Press

100m Row

Gymnastics

Handstands

Beginner- Walking feet up while facing wall or practice kicking up 4×20’s, R60s

Moderate- Freestanding Handstand Practice Against Wall- 4x 20’s, R60s

Advance- Handstand Shoulder Taps Against Wall- 4x 6-8, R60s

Strength

Strict Press

4×8, Build, R90s

Metcon

Metcon (Time)

For Time:

21-15-9

Shoulder to Overhead (115/75)

Ring Dips

Wall Balls (20/14)

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