1-3-17 Zack Parrish III


1-3-17 Zack Parrish III

CrossFit Grail – CrossFit


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 (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)


Couch Stretch (2 min/side)

Banded Samson (1 min/side)

3 Pos. Banded Shoulder Stretch (30 sec/pos/side)