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

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Thrusters
*completed with empty barbell

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees