10-20-17 Team Nate – CrossFit Grail
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10-20-17 Team Nate

19
Oct

10-20-17 Team Nate

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walkouts

Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 athletes:

AMRAP 20 mins:

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings 53/35#
Athletes will complete a full round before switching

Cool Down

Metcon (No Measure)

Coach led stretching and mobility

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