1-18-19 Boxed Out

17
Jan

1-18-19 Boxed Out

Announcements

Next Saturday – Bethel’s College Send-Off WOD!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Hops to 15/10# Plate

Active Samson

Plate Ground to Overhead

Hops to 15/10# Plate

Active Spidermans

Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

Hops to 15/10# Plate

Push-up to Down Dog

Plate Overhead Reverse Lunges

Warm-up (No Measure)

Mobility / Stretching:

0:30 Sec Each:

PVC Pass Throughs

PVC Archer Stretch

PVC Shoulder External Rotation

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Hang Power Cleans

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

50 Meter Run

4 Hang Power Cleans

3 Burpee Box Jumps

Metcon (Time)

For Time:

800 Meter Run

21 Hang Power Cleans 115/80#

21 Burpee Box Jumps 24/20″

400 Meter Run

15 Hang Power Cleans 115/80#

15 Burpee Box Jumps 24/20″

200 Meter Run

9 Hang Power Cleans 115/80#

9 Burpee Box Jumps 24/20″
RX+: 135/95#