1-30-19 Clean House

29
Jan

1-30-19 Clean House

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

250 Meter Row

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spiderman
,

Warm-up (No Measure)

Mobility:

Ankle Stretch (30 sec/side)

Squat Hold (30 sec)

Puppy Dog (1 Min)

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

10 Scap Push-ups

5 Push-ups

5 Air Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Hang Squat Cleans

Metcon

Metcon (No Measure)

Workout Rehearsal:

150 Meter Row

3 Pull-ups

3 Push-ups

3 Air Squats

3 Squat Cleans

Metcon (AMRAP – Reps)

5 Rounds (In a 4 Minute Window):

400/330m Meter Row

1 Round of “Cindy”

Max Squat Cleans 95/65# in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats
RX+: C2B and 135/95#

Score is total reps of squat cleans