WOD – CrossFit Grail
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WOD

18
Jan

1-19-18 Open Workout 14.5/16.5

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 500M Row Then…. 10 Leg Swings (F/B and S/S) 10 Tempo Air Squats 10 Active Spidermans 10 Down Dog to Pigeon 10 Cat Cows 5 Inch Worms 5 Russian Baby Makers Warm-up (No Measure) Barbell Warm-up: 5 Good Mornings 5 Back Squats...
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18
Jan

1-19-18 BootCamp

CrossFit Grail – Boot Camp Warm-up Warm-up (No Measure) 5 Rounds: Skip for height-down & back 10 Air Squats 10 Incline Ring Push Ups*10min cap Metcon Metcon (No Measure) EMOM 9 1st min: 30s Plank on low rings 2nd min: 45s Sand Bag Farmers Carry 3rd min: 30s Hollow Hold...
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17
Jan

1-18-18 Four Thirty

CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 1:00 Minute Easy Row 10 Active Spidermans 10 ea. Scap Pushups (forearms and hands) 1:00 Minute Moderate Row 10 Push-ups to Down Dog 10 Side Lunge 1:00 Minute Fast Row 10 Tempo Air Squats 10 Scap Pull-ups Metcon Metcon (AMRAP – Rounds...
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