Wednesday – CrossFit Grail
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Wednesday

16
May

Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10- 5 second pause Lunge Hip Flexor stretch

10- Bar Kips

10- 5 second Calf stretch

10- Abductor Leg Swings

10- 5 second pause Inch Worm to Down dog stretch

1min Double Practice after each round

Strength

A1: Barbell Split Squat (4×10/leg)

A2: Single Arm DB Shoulder Press (4×12/arm)

Metcon

Metcon (AMRAP – Reps)

3 rounds

30s on/30s off:

Double Unders

KB Push Press

Row Cals

KB Front Squats (same weight as Push Press)

Plank Hold

*15mins

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