CrossFit Grinder » July 23, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

July 23, 2014

July 22, 2014
Off

Wednesday

Warm-Up
Bear Wall Ball Crawl…Ball
Shoulder Mobility
Review GHD Form

WOD
In pairs, complete each of the following 5 Min AMRAPS. Format of AMRAP will be as follows: Athlete 1 does specified reps of (A), while Athlete 2 does (B) indefinitely until (A) is complete, then switch movements. Repeat for 5 Min, 2 Min to switch to next AMRAP…will obviously need to stagger

5 Min AMRAP 1:
(A) 250m Row Sprint
(B) Russian Twist with Med Ball (20/14)

5 Min AMRAP 2:
(A) 10 GHD Sit Ups
(B) “The Hundreds”

5 Min AMRAP 3:
(A) 10 Bent-Over Rows per arm (53/35)
(B) Ring Dips

5 Min AMRAP 4:
(A) 150m Sled Drag Sprint (135/95)
(B) Double Unders

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