1-31-19 Crash Course

30
Jan

1-31-19 Crash Course

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-Up:

30 Seconds Each:

Jog in Place (or around gym)

High Knees / Butt Kicks

Arm Circles

Leg Swings

Reverse Lunges

Push-up to Down Dog

Scap Pull-ups

PVC Pass Throughs

PVC External Rotation, ea side

PVC Archer Hold, ea side

Warm-up (No Measure)

Shoulder Activation:

10 “I” “T” and “W” (no weight)

Accessory

Metcon (No Measure)

3 sets for quality:

7 earthquake bar press

15 DB floor press

10 kneeling banded overhead palof press, ea side

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Toes to bar

Handstand Push-ups
Modifications:

Knees to chest

HSPUs from a box

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches (5-7 min total)