WOD – CrossFit Grail
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WOD

23
Apr

4-24-18 BootCamp

CrossFit Grail – Boot Camp Warm-up Warm-up (No Measure) With 8 min running clock: 1-2-3-4-5… Ring Rows Push up to Down Dog (ea side) Active Spiderman (ea side) Air Squats Gymnastics Metcon (No Measure) EMOM 10 Odd: 2 Wall Walks Even: 30 Sec Bar Hang Metcon Metcon (AMRAP – Rounds...
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23
Apr

4-24-18 Power Trip

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 0:30 Seconds Each Jumping Jacks Active Spidermans Medicine Ball Foot Taps Active Samson Medicine Ball Slams Push-up to Down Dog Single Unders Air Squats to Medicine Ball Warm-up (No Measure) Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5...
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22
Apr

4-23-18 Front Squat Wave 2

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 500m Row 10 Leg Swings 10 Active Spiderman 10 Active Samson 10 Push-up to Down Dog 10 Sec Bar Hang 10 Scap Pull-ups Warm-up (No Measure) Banded Warm-up: 20 Psoas Marches 20 Glute Bridge Push Out 20 Gluteus Medius Rotations Weightlifting Front...
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