2
Jan
1-3-17 Zack Parrish III
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Jog Down and Back x3
High Knees
Butt Kickers
Skip for Height
Skip for Distance
5 Air Squats, Broad Jump to Other Side, 5 Air Squats
5 Push-ups, Bear Crawl to Other Side, 5 Push-ups
Quad Stretch
Knee to Chest
Solider Kicks
Walking Samson
Walking Spidermans
Metcon
Metcon (Time)
HERO WOD (RX+ Version)
5 RFT:
2 Muscle Ups
21 Power Cleans 95/65#
29 Air Squats
RX Version:
4 Pull-ups/4 Dips
21 Power Cleans 75/55#
29 Air Squats
Cool Down
Metcon (No Measure)
Mobility/Stretching:
Couch Stretch (2 min/side)
Banded Samson (1 min/side)
3 Pos. Banded Shoulder Stretch (30 sec/pos/side)