WOD – CrossFit Grail
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WOD

23
Oct

10-24-17 Pull Over

CrossFit Grail – CrossFit   Warm-up Warm-up (No Measure) 10 min general warm up: Coach led Warm-up Warm-up (No Measure) Barbell warm-up: 3 high hang shrugs 3 high hang high pull 3 high hang muscle cleans 3 hang cleans (above knees) 3 cleans (mid-shin) 3 front squats Weightlifting Clean Complex...
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23
Oct

10-24-17 BootCamp

CrossFit Grail – Boot Camp   Warm-up Warm-up (No Measure) 3 Rounds: 10 Arm Crossovers 10 Air Squats 10 Shoulder Scoop 10 Lateral Squat (5ea side) 10 Wide Toe Touches (5ea side) 10 Stationary Lunges (5ea side) *10min cap Metcon Metcon (No Measure) EMOM10 40sec on/20sec rest Odd: Band Pull-Apart...
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22
Oct

10-23-17 Back Squat Wave 3

CrossFit Grail – CrossFit   Warm-up Warm-up (No Measure) 2 min row 10 spiderman and reach 1 min row 10 russian baby makers 30 sec row 5 inch worms Warm-up (No Measure) Barbell warm-up: 2 rounds: 5 Good Morning 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts Weightlifting...
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