11-17-17 Ghost Ride – CrossFit Grail

11-17-17 Ghost Ride


11-17-17 Ghost Ride

CrossFit Grail – CrossFit



Warm-up (No Measure)

Jog Down and Back x2

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms


Metcon (No Measure)

3 sets:

5-7 Chin-Ups

8-10 DB/KB Split Squats

10-12 Single Arm DB/KB Row


Metcon (Time)

4 RFT:

21/15 Calorie Row

21 KB Swings 53/35#

15 KB Goblet Squats 53/35#
Average Time: 10-12 Minutes

Core Down

Metcon (No Measure)

Core Tabata:

Weighted Russian Twist

Weighted Sit-ups
4 minutes total, alternating exercises

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