WOD – CrossFit Grail
Call Us: (720) 515-6434

WOD

17
Aug

8-18-17 Backsquat MAX

CrossFit Grail – CrossFit Warm-up (No Measure) 2 rounds 5 Inch worms 10 Scoops 10 Air Squats, 3 second decent Strength Back Squat (1X5@60%, 1X3@70%, 1X1@80%, 1X1@90%, etc) This is a suggested warm-up to get to your 1 rep new max. It is not mandated. Metcon Metcon (Time) 3 Rounds:...
Read More
17
Aug

8-18-17 BootCamp

CrossFit Grail – Boot Camp Warm-up (No Measure) Foam Roll – 5min *Coaches Choice* 4 Rounds 100m Run 10 Toe Hold Squat 10 Ring Row Shrug 10 Squat Jumps 10 Push-Ups 10 Roll Back to Seated V Metcon Metcon (AMRAP – Rounds) AMRAP 15 200m Run 20 Ring Rows 200m...
Read More
16
Aug

8-17-17 BootCamp

CrossFit Grail – Boot Camp Warm-up (No Measure) 4 Rounds: 10 Arm Cross-Overs 10 Shoulder Alt Scoop 10 Air Squats 10 Lateral Squats 10 Wide Toe Touches 10 Lunges Metcon Metcon (Weight) EMOM 10, 40sec on/20sec rest Single Arm DB or KB Power Snatch 1st: Right Arm 2nd: Left Arm...
Read More
1 2 3 50