1-24-19 Jump Start

23
Jan

1-24-19 Jump Start

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

60 Seconds Each:

Easy Single Unders

Active Spidermans

Backwards Single Unders

Push-up to Down Dog

Double Unders

Air Squats

Warm-up (No Measure)

Shoulder Activation:

10 “I” “T” and “W”

10 Plate Plank Press Out, ea side

10 Scap Push-ups

10 Scap Pull-ups

Accessory

Metcon (No Measure)

3 sets for quality:

5 earthquake bar press

10 DB floor press

10 kneeling banded palof press, ea side

Metcon

Metcon (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches 35/25#

60 Double Unders

30 Toes to Bar

60 Double Unders

30 Push-ups
RX+: 50/35#, HSPUs