Tuesday – CrossFit Grail
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Tuesday

8
May

Tuesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30s Plank Hold

30s Air Squats

30s Ring rows

Strength

Back Squat (4×4, Build to a HEAVY set of 4, Rest 90s)

Metcon

Metcon (AMRAP – Reps)

6 Minute AMRAP:

1-2-3 Unbroken TNG Power Clean & Jerk Ladder (135/95)

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Rest 3 Minutes

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6 Minute AMRAP:

1-2-3 Unbroken Strict Pull Up Ladder

Coaches Notes: Do unbroken sets of 1-2-3, then return to 1. If athletes break and unable to remain unbroken sets stay at singles.

**Scale Strict Pull ups with challenging ring row, no jumping pull ups or bands. Feet on box if necessary.

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