1-23-19 Sore Eyes

22
Jan

1-23-19 Sore Eyes

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson, ea side

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Warm-up (No Measure)

Mobility:

Ankle Stretch (0:30 sec/side)

Puppy Dog (1 min)

Child’s Pose (1 min)

Warm-up (No Measure)

Box Jump Movement Prep:

5 Step-ups, ea leg

5 Box Jumps

Wallball Movement Prep:

5 Front Squats

5 Push Press

5 Wallballs

Push Press Movement Prep:

5 Strict Press

5 Push Press

Snatch Movement Prep:

3 High Hang Jump Shrugs

3 High Hang High Pulls

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Wallballs

5 Power Snatches

5 Box Jumps

5 Push Presses

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs 20/14#

20 Power Snatches 75/55#

20 Box Jumps 24/20″

20 Push Presses 75/55#
RX+: 95/65#