1-4-18 Knotty

3
Jan

1-4-18 Knotty

Announcements

Mandi & Kevin’s Baby Shower WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each

Right Arm Farmers Carry

Quad Stretch in Place

Knuckle Drags in Place

Left Arm Farmers Carry

Push-up to Down Dog in Place

Active Samson in Place

Scap Push-ups

Russian Dumbbell Swing in Place

Slow Air Squats in Place

Active Spidermans in Place

Scap Pull-ups

Warm-up (No Measure)

Dumbbell Warm-up:

*Each Side:*

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

200m Run

1 Rope Climb

4 DB Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

2 Rope Climbs

8 Dumbbell Snatches 50/35#
Modifications: 6 Pull-ups or 10 vertical ring rows

500m row if not running