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