262-923-1302 info@gridcrossfit.com
262-923-1302 info@gridcrossfit.com

Core today

0

Grid CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 150

10 goblet squats

10 jump squats

10 push-ups

10 jumping jacks

3 hangs from rig

Stretch
10 minutes

Core Strength

Metcon (Time)

25 sit-ups

100 Flutter Kicks

25 sit-ups

25 leg raises

25 sit-ups

25 hello dolly

25 sit-ups

25 crunches

25 sit-ups

25 twists

25 sit-ups

100 Flutter Kicks
20 min cap

WOD

Metcon (AMRAP – Rounds and Reps)

Row 100

10 GHD

1 ROPE CLIMB
10 minute Cap

WOD

Metcon (AMRAP – Reps)

10 wallballs

10 burpees
Rest 5 minutes between workouts

10 minutes